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BoostcampPNG

Fat Fucks Making Asses of Theyselves

by Brendan I.

Program Description

Not be fat. Look good in microkini

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 05:54
  • Last Edited
    Jul 27, 2025 06:31
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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
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
-
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 Press
3 Sets
8-12 Reps
-
4
Leg Curl
4 Sets
8-12 Reps
-
5
Seated Calf Raise
5 Sets
10-15 Reps
-
6
Walking Lunge
3 Sets
8-12 Reps
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Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
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2
Overhead Press (Barbell)
4 Sets
6-8 Reps
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3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
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4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
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4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
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5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
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Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
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2
T-Bar Row
4 Sets
6-10 Reps
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3
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
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4
Bench Press (Barbell)
3 Sets
8-12 Reps
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5
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
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6
Hammer Curl
3 Sets
8-12 Reps
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7
Dip (Assisted)
3 Sets
6-10 Reps
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Day 1
1
Deadlift (Barbell)
2 Sets
6-8 Reps
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2
Pull-Up (Assisted)
4 Sets
8-10 Reps
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3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
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4
Face Pull
3 Sets
10-15 Reps
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5
Bicep Curl (Cable)
3 Sets
8-12 Reps
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6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
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7
Lat Pulldown
3 Sets
8-12 Reps
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Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
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2
Squat (Barbell)
3 Sets
8-12 Reps
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3
Leg Press
3 Sets
10-15 Reps
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4
Seated Calf Raise
5 Sets
10-15 Reps
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5
Landmine Twist
3 Sets
8-12 Reps
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6
Leg Curl
3 Sets
8-12 Reps
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7
Hanging Knee Raise
2 Sets
AMRAP
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