Program Description
Austin & Waterbury - lifts are progressed in a four week wave with an optional deload on the 5th week. Feel free to skip if everything is progressing well. Change exercises based on preference and availability. I ultimately wanted a bodybuilding program with low reps so here it is.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length15 weeks
- Time Per Workout90 minutes
- CreatedMar 07, 2026 04:59
- Last EditedMar 07, 2026 07:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Quadriceps
10.6%
Hamstrings
10.6%
Glutes
9.8%
Front Delts
9%
Lats
8.6%
Chest
7.8%
Upper Back
7%
Biceps
6.8%
Abs
5.4%
Middle Delts
3.7%
Calves
3.3%
Lower Back
2.7%
Adductors
1.8%
Abductors
0.8%
Rear Delts
0.8%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
4
6 reps
-
4
Leg Curl
4
6 reps
-
5
Straight Leg Calf Raise
4
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
5 reps
-
3
Walking Lunge (Dumbbell)
4
5 reps
-
4
Leg Curl
4
5 reps
-
5
Straight Leg Calf Raise
4
5 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
-
2
Romanian Deadlift (Barbell)
4
4 reps
-
3
Walking Lunge (Dumbbell)
4
4 reps
-
4
Leg Curl
4
4 reps
-
5
Straight Leg Calf Raise
4
4 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
-
2
Romanian Deadlift (Barbell)
4
3 reps
-
3
Walking Lunge (Dumbbell)
4
3 reps
-
4
Leg Curl
4
3 reps
-
5
Straight Leg Calf Raise
4
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
3 reps
-
3
Walking Lunge (Dumbbell)
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Straight Leg Calf Raise
3
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
4
6 reps
-
4
Leg Curl
4
6 reps
-
5
Straight Leg Calf Raise
4
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
5 reps
-
3
Walking Lunge (Dumbbell)
4
5 reps
-
4
Leg Curl
4
5 reps
-
5
Straight Leg Calf Raise
4
5 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
-
2
Romanian Deadlift (Barbell)
4
4 reps
-
3
Walking Lunge (Dumbbell)
4
4 reps
-
4
Leg Curl
4
4 reps
-
5
Straight Leg Calf Raise
4
4 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
-
2
Romanian Deadlift (Barbell)
4
3 reps
-
3
Walking Lunge (Dumbbell)
4
3 reps
-
4
Leg Curl
4
3 reps
-
5
Straight Leg Calf Raise
4
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
3 reps
-
3
Walking Lunge (Dumbbell)
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Straight Leg Calf Raise
3
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
4
6 reps
-
4
Leg Curl
4
6 reps
-
5
Straight Leg Calf Raise
4
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
5 reps
-
3
Walking Lunge (Dumbbell)
4
5 reps
-
4
Leg Curl
4
5 reps
-
5
Straight Leg Calf Raise
4
5 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
-
2
Romanian Deadlift (Barbell)
4
4 reps
-
3
Walking Lunge (Dumbbell)
4
4 reps
-
4
Leg Curl
4
4 reps
-
5
Straight Leg Calf Raise
4
4 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
-
2
Romanian Deadlift (Barbell)
4
3 reps
-
3
Walking Lunge (Dumbbell)
4
3 reps
-
4
Leg Curl
4
3 reps
-
5
Straight Leg Calf Raise
4
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
3 reps
-
3
Walking Lunge (Dumbbell)
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Straight Leg Calf Raise
3
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Bent Over Row (Barbell)
4
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Lat Pulldown (Single Arm)
4
6 reps
-
5
Bayesian Curl
4
6 reps
-
6
Tricep Pushdown (Cable)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown (Single Arm)
4
5 reps
-
5
Bayesian Curl
4
5 reps
-
6
Tricep Pushdown (Cable)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Bent Over Row (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Lat Pulldown (Single Arm)
4
4 reps
-
5
Bayesian Curl
4
4 reps
-
6
Tricep Pushdown (Cable)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
-
2
Bent Over Row (Barbell)
4
3 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
-
4
Lat Pulldown (Single Arm)
4
3 reps
-
5
Bayesian Curl
4
3 reps
-
6
Tricep Pushdown (Cable)
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
3 reps
-
3
Incline Bench Press (Barbell)
3
3 reps
-
4
Lat Pulldown (Single Arm)
3
3 reps
-
5
Bayesian Curl
3
3 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Bent Over Row (Barbell)
4
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Lat Pulldown (Single Arm)
4
6 reps
-
5
Bayesian Curl
4
6 reps
-
6
Tricep Pushdown (Cable)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown (Single Arm)
4
5 reps
-
5
Bayesian Curl
4
5 reps
-
6
Tricep Pushdown (Cable)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Bent Over Row (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Lat Pulldown (Single Arm)
4
4 reps
-
5
Bayesian Curl
4
4 reps
-
6
Tricep Pushdown (Cable)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
-
2
Bent Over Row (Barbell)
4
3 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
-
4
Lat Pulldown (Single Arm)
4
3 reps
-
5
Bayesian Curl
4
3 reps
-
6
Tricep Pushdown (Cable)
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
3 reps
-
3
Incline Bench Press (Barbell)
3
3 reps
-
4
Lat Pulldown (Single Arm)
3
3 reps
-
5
Bayesian Curl
3
3 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Bent Over Row (Barbell)
4
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Lat Pulldown (Single Arm)
4
6 reps
-
5
Bayesian Curl
4
6 reps
-
6
Tricep Pushdown (Cable)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown (Single Arm)
4
5 reps
-
5
Bayesian Curl
4
5 reps
-
6
Tricep Pushdown (Cable)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Bent Over Row (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Lat Pulldown (Single Arm)
4
4 reps
-
5
Bayesian Curl
4
4 reps
-
6
Tricep Pushdown (Cable)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
-
2
Bent Over Row (Barbell)
4
3 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
-
4
Lat Pulldown (Single Arm)
4
3 reps
-
5
Bayesian Curl
4
3 reps
-
6
Tricep Pushdown (Cable)
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
3 reps
-
3
Incline Bench Press (Barbell)
3
3 reps
-
4
Lat Pulldown (Single Arm)
3
3 reps
-
5
Bayesian Curl
3
3 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Leg Press (45 Degrees)
4
6 reps
-
3
Hip Thrust (Barbell)
4
6 reps
-
4
Leg Extension
4
6 reps
-
5
Seated Calf Raise
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press (45 Degrees)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4
Leg Extension
4
5 reps
-
5
Seated Calf Raise
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Leg Press (45 Degrees)
4
4 reps
-
3
Hip Thrust (Barbell)
4
4 reps
-
4
Leg Extension
4
4 reps
-
5
Seated Calf Raise
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Leg Press (45 Degrees)
4
3 reps
-
3
Hip Thrust (Barbell)
4
3 reps
-
4
Leg Extension
4
3 reps
-
5
Seated Calf Raise
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Press (45 Degrees)
3
3 reps
-
3
Hip Thrust (Barbell)
3
3 reps
-
4
Leg Extension
3
3 reps
-
5
Seated Calf Raise
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Leg Press (45 Degrees)
4
6 reps
-
3
Hip Thrust (Barbell)
4
6 reps
-
4
Leg Extension
4
6 reps
-
5
Seated Calf Raise
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press (45 Degrees)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4
Leg Extension
4
5 reps
-
5
Seated Calf Raise
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Leg Press (45 Degrees)
4
4 reps
-
3
Hip Thrust (Barbell)
4
4 reps
-
4
Leg Extension
4
4 reps
-
5
Seated Calf Raise
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Leg Press (45 Degrees)
4
3 reps
-
3
Hip Thrust (Barbell)
4
3 reps
-
4
Leg Extension
4
3 reps
-
5
Seated Calf Raise
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Press (45 Degrees)
3
3 reps
-
3
Hip Thrust (Barbell)
3
3 reps
-
4
Leg Extension
3
3 reps
-
5
Seated Calf Raise
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Leg Press (45 Degrees)
4
6 reps
-
3
Hip Thrust (Barbell)
4
6 reps
-
4
Leg Extension
4
6 reps
-
5
Seated Calf Raise
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press (45 Degrees)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4
Leg Extension
4
5 reps
-
5
Seated Calf Raise
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Leg Press (45 Degrees)
4
4 reps
-
3
Hip Thrust (Barbell)
4
4 reps
-
4
Leg Extension
4
4 reps
-
5
Seated Calf Raise
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Leg Press (45 Degrees)
4
3 reps
-
3
Hip Thrust (Barbell)
4
3 reps
-
4
Leg Extension
4
3 reps
-
5
Seated Calf Raise
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Leg Press (45 Degrees)
3
3 reps
-
3
Hip Thrust (Barbell)
3
3 reps
-
4
Leg Extension
3
3 reps
-
5
Seated Calf Raise
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
4 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Pec Deck (Machine)
4
6 reps
-
4
French Press
4
6 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
4
5 reps
-
3
Pec Deck (Machine)
4
5 reps
-
4
French Press
4
5 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
-
2
Dip (Weighted)
4
4 reps
-
3
Pec Deck (Machine)
4
4 reps
-
4
French Press
4
4 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
1 reps
-
2
Dip (Weighted)
4
3 reps
-
3
Pec Deck (Machine)
4
3 reps
-
4
French Press
4
3 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
3
3 reps
-
3
Pec Deck (Machine)
3
3 reps
-
4
French Press
3
3 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
4 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Pec Deck (Machine)
4
6 reps
-
4
French Press
4
6 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
4
5 reps
-
3
Pec Deck (Machine)
4
5 reps
-
4
French Press
4
5 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
-
2
Dip (Weighted)
4
4 reps
-
3
Pec Deck (Machine)
4
4 reps
-
4
French Press
4
4 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
1 reps
-
2
Dip (Weighted)
4
3 reps
-
3
Pec Deck (Machine)
4
3 reps
-
4
French Press
4
3 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
3
3 reps
-
3
Pec Deck (Machine)
3
3 reps
-
4
French Press
3
3 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
4 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Pec Deck (Machine)
4
6 reps
-
4
French Press
4
6 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
4
5 reps
-
3
Pec Deck (Machine)
4
5 reps
-
4
French Press
4
5 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
-
2
Dip (Weighted)
4
4 reps
-
3
Pec Deck (Machine)
4
4 reps
-
4
French Press
4
4 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
1 reps
-
2
Dip (Weighted)
4
3 reps
-
3
Pec Deck (Machine)
4
3 reps
-
4
French Press
4
3 reps
-
5
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
3
3 reps
-
3
Pec Deck (Machine)
3
3 reps
-
4
French Press
3
3 reps
-
5
Cable Crunch
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Chest Supported Row (Machine)
4
6 reps
-
3
Pullover (EZ Bar)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Bicep Curl (Machine)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Pullover (EZ Bar)
4
5 reps
-
4
Lateral Raise (Dumbbell)
4
5 reps
-
5
Bicep Curl (Machine)
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
2 reps
-
2
Chest Supported Row (Machine)
4
4 reps
-
3
Pullover (EZ Bar)
4
4 reps
-
4
Lateral Raise (Dumbbell)
4
4 reps
-
5
Bicep Curl (Machine)
4
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1 reps
-
2
Chest Supported Row (Machine)
4
3 reps
-
3
Pullover (EZ Bar)
4
3 reps
-
4
Lateral Raise (Dumbbell)
4
3 reps
-
5
Bicep Curl (Machine)
4
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
-
2
Chest Supported Row (Machine)
3
3 reps
-
3
Pullover (EZ Bar)
3
3 reps
-
4
Lateral Raise (Dumbbell)
3
3 reps
-
5
Bicep Curl (Machine)
3
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Chest Supported Row (Machine)
4
6 reps
-
3
Pullover (EZ Bar)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Bicep Curl (Machine)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Pullover (EZ Bar)
4
5 reps
-
4
Lateral Raise (Dumbbell)
4
5 reps
-
5
Bicep Curl (Machine)
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
2 reps
-
2
Chest Supported Row (Machine)
4
4 reps
-
3
Pullover (EZ Bar)
4
4 reps
-
4
Lateral Raise (Dumbbell)
4
4 reps
-
5
Bicep Curl (Machine)
4
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1 reps
-
2
Chest Supported Row (Machine)
4
3 reps
-
3
Pullover (EZ Bar)
4
3 reps
-
4
Lateral Raise (Dumbbell)
4
3 reps
-
5
Bicep Curl (Machine)
4
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
-
2
Chest Supported Row (Machine)
3
3 reps
-
3
Pullover (EZ Bar)
3
3 reps
-
4
Lateral Raise (Dumbbell)
3
3 reps
-
5
Bicep Curl (Machine)
3
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Chest Supported Row (Machine)
4
6 reps
-
3
Pullover (EZ Bar)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Bicep Curl (Machine)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Pullover (EZ Bar)
4
5 reps
-
4
Lateral Raise (Dumbbell)
4
5 reps
-
5
Bicep Curl (Machine)
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
2 reps
-
2
Chest Supported Row (Machine)
4
4 reps
-
3
Pullover (EZ Bar)
4
4 reps
-
4
Lateral Raise (Dumbbell)
4
4 reps
-
5
Bicep Curl (Machine)
4
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1 reps
-
2
Chest Supported Row (Machine)
4
3 reps
-
3
Pullover (EZ Bar)
4
3 reps
-
4
Lateral Raise (Dumbbell)
4
3 reps
-
5
Bicep Curl (Machine)
4
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
-
2
Chest Supported Row (Machine)
3
3 reps
-
3
Pullover (EZ Bar)
3
3 reps
-
4
Lateral Raise (Dumbbell)
3
3 reps
-
5
Bicep Curl (Machine)
3
3 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)5 Sets
4 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
6 Reps
-
3
Walking Lunge (Dumbbell)4 Sets
6 Reps
-
4
Leg Curl4 Sets
6 Reps
-
5
Straight Leg Calf Raise4 Sets
6 Reps
-
6
Hanging Knee Raise1 Set
AMRAP
-
Day 2
1
Bench Press (Barbell)5 Sets
4 Reps
-
2
Bent Over Row (Barbell)4 Sets
6 Reps
-
3
Incline Bench Press (Barbell)4 Sets
6 Reps
-
4
Lat Pulldown (Single Arm)4 Sets
6 Reps
-
5
Bayesian Curl4 Sets
6 Reps
-
6
Tricep Pushdown (Cable)4 Sets
6 Reps
-
Day 3
1
Deadlift (Barbell)5 Sets
4 Reps
-
2
Leg Press (45 Degrees)4 Sets
6 Reps
-
3
Hip Thrust (Barbell)4 Sets
6 Reps
-
4
Leg Extension4 Sets
6 Reps
-
5
Seated Calf Raise4 Sets
6 Reps
-
Day 4
1
Seated Military Press (Barbell)5 Sets
4 Reps
-
2
Dip (Weighted)4 Sets
6 Reps
-
3
Pec Deck (Machine)4 Sets
6 Reps
-
4
French Press4 Sets
6 Reps
-
5
Cable Crunch1 Set
AMRAP
-
Day 5
1
Pull-Up (Weighted)5 Sets
4 Reps
-
2
Chest Supported Row (Machine)4 Sets
6 Reps
-
3
Pullover (EZ Bar)4 Sets
6 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
6 Reps
-
5
Bicep Curl (Machine)4 Sets
6 Reps
-