Program Description
The purpose of our program is to provide a structured, science-backed training plan that takes the guesswork out of working out. We designed this 18-week program to balance progressive overload, optimal training volume, and proper recovery so users can consistently build strength, muscle, and overall fitness. Unlike generic workout templates, this plan is personally curated and refined by us, with carefully chosen exercises for each training day to maximize results while keeping workouts engaging and sustainable. By following the 7-day cycle of five workouts and two rest days, participants can train with purpose, recover effectively, and see steady progress throughout the 18 weeks.
Program Overview
- LevelNovice
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedSep 17, 2025 12:19
- Last EditedSep 17, 2025 01:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Quadriceps
9.9%
Triceps
9.8%
Lats
9.6%
Hamstrings
8.8%
Chest
8.2%
Front Delts
8%
Glutes
7.9%
Biceps
7.8%
Middle Delts
5.7%
Lower Back
3.1%
Rear Delts
2.8%
Abs
2%
Calves
1.4%
Adductors
1.1%
Cardio
0.9%
Forearms
0.9%
Abductors
0.3%
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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
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Face Pull
3
15-20 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6
Bicep Curl (Machine)
3
8-12 reps
-
7
Rear Delt Fly (Machine)
3
8-12 reps
-
8
Dip (Assisted)
1
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Smith Machine)
3
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
8-12 reps
-
5
Single Leg Press
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Leg Curl
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
70%
2
Overhead Press (Barbell)3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Dip (Bodyweight)3 Sets
AMRAP
-
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)3 Sets
15-20 Reps
-
7
Tricep Extension (Cable)3 Sets
8-12 Reps
-
Day 2
1
Barbell Row5 Sets
5 Reps
70%
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)4 Sets
AMRAP
-
4
Seated Row (Machine)3 Sets
8-12 Reps
-
5
Face Pull3 Sets
15-20 Reps
-
6
Upright Row (Barbell)3 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
8
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Leg Press3 Sets
8-12 Reps
-
4
Leg Curl3 Sets
8-12 Reps
-
5
Seated Calf Raise3 Sets
8-12 Reps
-
Day 4
1
Treadmill1 Set
30 mins
-
Day 5
1
Tempo Bench Press4 Sets
5 Reps
-
2
Pull-Up (Bodyweight)4 Sets
AMRAP
-
3
Overhead Press (Barbell)3 Sets
8-12 Reps
-
4
Chest Fly (Cable)3 Sets
8-12 Reps
-
5
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
6
Bicep Curl (Machine)3 Sets
8-12 Reps
-
7
Rear Delt Fly (Machine)3 Sets
8-12 Reps
-
8
Dip (Assisted)1 Set
8-12 Reps
-
Day 6
1
Deadlift (Barbell)3 Sets
3 Reps
-
2
Squat (Smith Machine)3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Bodyweight)3 Sets
8-12 Reps
-
4
Back Extension (Weighted)3 Sets
8-12 Reps
-
5
Single Leg Press3 Sets
8-12 Reps
-
6
Leg Extension3 Sets
8-12 Reps
-
7
Leg Curl3 Sets
8-12 Reps
-
Day 7
1
Treadmill1 Set
30 mins
-