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Minimalist Workout

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2 athletes joined

Program Description

Legs, Push, Pull, focusing on 10 sets per week per muscle group for maximal hypertrophy and strength gain, also focusing on high intensity workouts.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 01:04
  • Last Edited
    Jun 18, 2025 10:23

Summary

The Minimalist Workout is a focused 6-week program designed for those looking to maximize their gains with minimal equipment. With six training days each week, you'll engage in compound lifts and targeted exercises that build strength and muscle across your entire body. This program emphasizes key movements like deadlifts, bench presses, and rows, ensuring you develop a solid foundation while honing your technique. Perfect for garage gym enthusiasts, it's time to simplify your routine and achieve powerful results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Calf Raise (Machine)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Tricep Kickback
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Alternating Dumbbell Curl
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Shrug (Trap Bar)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Pull-Up (Bodyweight)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Calf Raise (Machine)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Tricep Kickback
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@8
Day 6
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Alternating Dumbbell Curl
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Shrug (Trap Bar)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Pull-Up (Bodyweight)
5 Sets
12 Reps
@8