Program Description
muscle and strength
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Muscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedApr 20, 2025 01:03
- Last EditedJun 18, 2025 09:01

Summary
Unleash your strength with the xddd 2 program, an 18-week journey designed for those ready to elevate their lifting game. Comprising three intense training days each week, this program focuses on push and pull movements to build muscle and enhance overall power. With a mix of weighted dips, barbell rows, and cable exercises, you'll target major muscle groups while keeping your workouts dynamic and engaging. Perfect for anyone with access to a garage gym, get ready to push your limits and achieve your fitness goals!
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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 (Barbell)
3
8-12 reps
-
4
Lu Raise
3
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
Face Pull
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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
10-12 reps
-
6
Hanging Leg Raise
3
10 reps
-
7
Sit Up
3
10 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 (Barbell)3 Sets
8-12 Reps
-
4
Lu Raise3 Sets
10-15 Reps
-
5
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
10-12 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
-
Day 2
1
Pull-Up (Weighted)5 Sets
5 Reps
-
2
Barbell Row3 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
4
Seated Row (Cable)3 Sets
8-12 Reps
-
5
Face Pull3 Sets
10-12 Reps
-
6
Bicep Curl (Cable)3 Sets
10-12 Reps
-
7
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 Squat3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
10-12 Reps
-
6
Hanging Leg Raise3 Sets
10 Reps
-
7
Sit Up3 Sets
10 Reps
-