Program Description
Not be fat. Look good in microkini
Program Overview
- LevelNovice
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJul 27, 2025 05:54
- Last EditedAug 03, 2025 03:22
Summary
Get ready to transform your physique with "Fat Fucks Making Asses of Theyselves," an 18-week program designed for serious lifters looking to build strength and muscle. Committing to five days a week, you'll tackle a variety of compound and isolation movements, including barbell squats, bench presses, and Romanian deadlifts, ensuring a balanced approach to your training. Each session is crafted to maximize gains and enhance your overall conditioning, pushing you to new limits. Equip yourself with a full gym and prepare to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Triceps
10.7%
Quadriceps
9.3%
Upper Back
8.9%
Chest
7.8%
Glutes
7.5%
Front Delts
7.4%
Lats
7.4%
Biceps
6.7%
Abs
5.2%
Calves
4.9%
Middle Delts
4.9%
Lower Back
2.8%
Adductors
2%
Rear Delts
1.5%
Forearms
1.1%
Abductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
3
10-15 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Walking Lunge
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
T-Bar Row
4
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Chest Supported Row (Dumbbell)
3
8-12 reps
-
6
Hammer Curl
3
8-12 reps
-
7
Dip (Assisted)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Calf Raise
5
10-15 reps
-
5
Landmine Twist
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Hanging Knee Raise
2
AMRAP
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Week 1
1 / 18 Weeks
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Leg Press3 Sets
8-12 Reps
-
4
Leg Curl4 Sets
8-12 Reps
-
5
Seated Calf Raise5 Sets
10-15 Reps
-
6
Walking Lunge3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Overhead Press (Barbell)4 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
4B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
2
T-Bar Row4 Sets
6-10 Reps
-
3
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
4
Bench Press (Barbell)3 Sets
8-12 Reps
-
5
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
6
Hammer Curl3 Sets
8-12 Reps
-
7
Dip (Assisted)3 Sets
6-10 Reps
-
Day 1
1
Deadlift (Barbell)2 Sets
6-8 Reps
-
2
Pull-Up (Assisted)4 Sets
8-10 Reps
-
3
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
-
4
Face Pull3 Sets
10-15 Reps
-
5
Bicep Curl (Cable)3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)2 Sets
10-15 Reps
-
7
Lat Pulldown3 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2
Squat (Barbell)3 Sets
8-12 Reps
-
3
Leg Press3 Sets
10-15 Reps
-
4
Seated Calf Raise5 Sets
10-15 Reps
-
5
Landmine Twist3 Sets
8-12 Reps
-
6
Leg Curl3 Sets
8-12 Reps
-
7
Hanging Knee Raise2 Sets
AMRAP
-