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Garage Built 2.0

by Tom K.
1 athletes joined

Program Description

Visually transform your physique in 8 weeks through high effort, high frequency training that targets Hypertrophy, fat loss, and aesthetic muscle development.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 02:06
  • Last Edited
    Jun 18, 2025 07:48

Summary

**Garage Built 2.0** is an 8-week program designed to transform your strength and physique with a focused, six-day-a-week training regimen. This program emphasizes compound movements and targeted isolation exercises, utilizing a garage gym setup to maximize your gains. You'll tackle push and leg days packed with effective lifts like the bench press, squats, and more, ensuring a balanced approach to building muscle and strength. Get ready to push your limits and see real results in just two months!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Rear Delt Swings
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Rear Delt Swings
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Rear Delt Swings
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Rear Delt Swings
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Rear Delt Swings
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Rear Delt Swings
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Rear Delt Swings
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Rear Delt Swings
3
40 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Cross Body Dumbbell Curls
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
30 reps
RPE 8
9
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Cross Body Dumbbell Curls
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
30 reps
RPE 8
9
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Cross Body Dumbbell Curls
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
30 reps
RPE 8
9
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Cross Body Dumbbell Curls
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
30 reps
RPE 8
9
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Cross Body Dumbbell Curls
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
30 reps
RPE 8
9
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Cross Body Dumbbell Curls
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
30 reps
RPE 8
9
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Cross Body Dumbbell Curls
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
30 reps
RPE 8
9
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Cross Body Dumbbell Curls
3
10 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Standing Calf Raise
4
30 reps
RPE 8
9
Lying Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Standing Calf Raise
4
30 reps
RPE 8
5
Front Squat (Barbell)
3
7 reps
RPE 8
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Wall Sit
2
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Standing Calf Raise
4
30 reps
RPE 8
5
Front Squat (Barbell)
3
7 reps
RPE 8
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Wall Sit
2
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Standing Calf Raise
4
30 reps
RPE 8
5
Front Squat (Barbell)
3
7 reps
RPE 8
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Wall Sit
2
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Standing Calf Raise
4
30 reps
RPE 8
5
Front Squat (Barbell)
3
7 reps
RPE 8
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Wall Sit
2
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Standing Calf Raise
4
30 reps
RPE 8
5
Front Squat (Barbell)
3
7 reps
RPE 8
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Wall Sit
2
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Standing Calf Raise
4
30 reps
RPE 8
5
Front Squat (Barbell)
3
7 reps
RPE 8
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Wall Sit
2
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Standing Calf Raise
4
30 reps
RPE 8
5
Front Squat (Barbell)
3
7 reps
RPE 8
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Wall Sit
2
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Standing Calf Raise
4
30 reps
RPE 8
5
Front Squat (Barbell)
3
7 reps
RPE 8
6
Step-Up (Weighted)
3
15 reps
RPE 8
7
Wall Sit
2
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
-
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5A
Cross Body Dumbbell Curls
3
10 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
-
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5A
Cross Body Dumbbell Curls
3
10 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
-
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5A
Cross Body Dumbbell Curls
3
10 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
-
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5A
Cross Body Dumbbell Curls
3
10 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
-
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5A
Cross Body Dumbbell Curls
3
10 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
-
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5A
Cross Body Dumbbell Curls
3
10 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
-
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5A
Cross Body Dumbbell Curls
3
10 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
-
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5A
Cross Body Dumbbell Curls
3
10 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Sit Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Swings
3
30 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
8
Hanging Knee Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Swings
3
30 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
8
Hanging Knee Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Swings
3
30 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
8
Hanging Knee Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Swings
3
30 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
8
Hanging Knee Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Swings
3
30 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
8
Hanging Knee Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Swings
3
30 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
8
Hanging Knee Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Swings
3
30 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
8
Hanging Knee Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown
4
12 reps
RPE 8
4
Rear Delt Swings
3
30 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Shrug (Dumbbell)
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
8
Hanging Knee Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
20 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
3
30 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
20 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
3
30 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
20 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
3
30 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
20 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
3
30 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
20 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
3
30 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
20 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
3
30 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
20 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
3
30 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
20 reps
RPE 8
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
3
30 reps
RPE 8
6A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Plank
3
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@8
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
7
Rear Delt Swings
3 Sets
40 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
4 Sets
15 Reps
@8
4
Standing Calf Raise
4 Sets
30 Reps
@8
5
Front Squat (Barbell)
3 Sets
7 Reps
@8
6
Step-Up (Weighted)
3 Sets
15 Reps
@8
7
Wall Sit
2 Sets
2 mins
@8
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Rear Delt Swings
3 Sets
30 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Shrug (Dumbbell)
3 Sets
12 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@8
8
Hanging Knee Raise
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Cross Body Dumbbell Curls
3 Sets
10 Reps
@8
7
Hammer Curl
3 Sets
12 Reps
@8
8
Standing Calf Raise
4 Sets
30 Reps
@8
9
Lying Leg Raise
3 Sets
15 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
3
Dip (Bodyweight)
3 Sets
AMRAP
-
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
5A
Cross Body Dumbbell Curls
3 Sets
10 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@8
6
Sit Up
3 Sets
12 Reps
-
Day 6
1
Leg Extension
4 Sets
20 Reps
@8
2
Front Squat (Barbell)
4 Sets
8 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
30 Reps
@8
6A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
7
Plank
3 Sets
1 mins
-