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BoostcampPNG

xddd

by Dietmar H.
3 athletes joined

Program Description

muscle and strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 20, 2025 01:03
  • Last Edited
    May 17, 2025 03:59
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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
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
Face Pull
3
10-15 reps
-
5
Incline Bench Press (Barbell)
4
6-8 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
10-15 reps
-
6
Hanging Leg Raise
3
12 reps
-
7
Sit Up
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Dip (Weighted)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4B
Face Pull
3 Sets
10-15 Reps
-
5
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
5 Reps
-
2
Barbell Row
3 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
10-15 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Sit Up
3 Sets
12 Reps
-