3.0
(4 ratings)
Program Description
High volume bodybuilding plan focused on building strength and size.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 29, 2023 09:55
- Last EditedJun 23, 2025 11:17
Summary
Unlock your potential with the 5 Day Strength, Size, and Definition program! Over 12 weeks, you'll engage in five targeted workouts each week, focusing on building muscle and enhancing definition through a mix of compound lifts and isolation exercises. This program is designed for those with a garage gym setup, utilizing barbells, dumbbells, and cables to maximize your strength gains. Get ready to transform your physique and push your limits with a structured approach that keeps you motivated and on track!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3
Dip (Weighted)4 Sets
10-15 Reps
-
4A
Pec Fly (Dumbbell)3 Sets
12 Reps
-
4B
Pullover (Dumbbell)3 Sets
15 Reps
-
5
Lying Tricep Extension (Barbell)4 Sets
12 Reps
-
6
Tricep Extension (Cable)3 Sets
15 Reps
-
Day 2
1
Pendlay Row5 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
-
3
Lat Pulldown4 Sets
10-12 Reps
-
4A
Chest Supported Row (Dumbbell)3 Sets
12 Reps
-
4B
Standing Pullover (Cable)3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)4 Sets
12 Reps
-
6
Hammer Curl3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)4 Sets
10-12 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
4A
Standing Calf Raise3 Sets
15 Reps
-
4B
Seated Calf Raise3 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)5 Sets
5 Reps
-
2
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
-
3
Upright Row (Barbell)4 Sets
12 Reps
-
4A
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5A
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
-
5B
Incline Curl (Dumbbell)3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
Walking Lunge (Dumbbell)4 Sets
10-12 Reps
-
3
Hip Thrust (Barbell)4 Sets
12-15 Reps
-
4A
Seated Calf Raise3 Sets
15 Reps
-
4B
Standing Calf Raise3 Sets
15 Reps
-
WHAT PEOPLE ARE SAYING(4 ratings)
Only ratings with written feedback are displayed here.
3.00Β /Β 5
Liam R.Man
a year ago
3 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Way too much volume you idiot π€¦πΌββοΈ
SeungHunAge 28, Man
a year ago
7 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
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