Program Description
This isn’t a plan built in a lab. It’s a no-nonsense, 12-week cutting program designed for people who still want to move heavy weight, train with purpose, and keep muscle while getting leaner. You’ll train 4 days a week, with cardio the other 3 days, following a structured push/pull format that pairs upper and lower body movements in supersets. That means less standing around, more work done, and better results. Each session opens with big lifts to keep your strength intact, then moves into accessories that bring the volume and detail. There’s progression built in — rep ranges shift, RIR targets adjust, and deloads are timed to help you recover without losing momentum. Morning cardio is up to you: 20 to 60 minutes, walk or run, based on how you're feeling. What you need: A multi-function machine, cables, dumbbells, and some grit. The discipline to show up. The honesty to train hard, but not stupid. This isn’t about chasing soreness or getting shredded overnight. It’s about showing up, staying consistent, and getting leaner without losing what you’ve built.
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 03, 2025 12:31
- Last EditedJun 04, 2025 11:56
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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
1A
Squat (Barbell)
2
8-10 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
12-15 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
12-15 reps
-
4A
Decline Sit Up (Weighted)
2
15-20 reps
-
4B
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
8-10 reps
-
1B
Pull-Up (Weighted)
2
8-10 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
12-15 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
12-15 reps
-
4A
Decline Sit Up (Weighted)
2
15-20 reps
-
4B
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
6-8 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
10-12 reps
-
3B
Face Pull
2
10-12 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
10-12 reps
-
4A
Decline Sit Up (Weighted)
2
12-15 reps
-
4B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
6-8 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
10-12 reps
-
3B
Face Pull
2
10-12 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
10-12 reps
-
4A
Decline Sit Up (Weighted)
2
12-15 reps
-
4B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
5-7 reps
-
1B
Pull-Up (Weighted)
2
5-7 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
12-15 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
12-15 reps
-
4A
Decline Sit Up (Weighted)
2
15-20 reps
-
4B
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
5-7 reps
-
1B
Pull-Up (Weighted)
2
5-7 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
12-15 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
12-15 reps
-
4A
Decline Sit Up (Weighted)
2
15-20 reps
-
4B
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
12-15 reps
60%
1B
Pull-Up (Weighted)
2
12-15 reps
60%
2A
Split Squat (Dumbbell)
2
10-12 reps
-
2B
Seated Row (Cable)
2
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
12-15 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
12-15 reps
-
4A
Decline Sit Up (Weighted)
2
15-20 reps
-
4B
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
6-8 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
10-12 reps
-
3B
Face Pull
2
10-12 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
10-12 reps
-
4A
Decline Sit Up (Weighted)
2
12-15 reps
-
4B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Pull-Up (Weighted)
2
6-8 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
10-12 reps
-
3B
Face Pull
2
10-12 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
10-12 reps
-
4A
Decline Sit Up (Weighted)
2
12-15 reps
-
4B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
5-7 reps
-
1B
Pull-Up (Weighted)
2
5-7 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
12-15 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
12-15 reps
-
4A
Decline Sit Up (Weighted)
2
15-20 reps
-
4B
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
5-7 reps
-
1B
Pull-Up (Weighted)
2
5-7 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
12-15 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
12-15 reps
-
4A
Decline Sit Up (Weighted)
2
15-20 reps
-
4B
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-6 reps
-
1B
Pull-Up (Weighted)
2
4-6 reps
-
2A
Split Squat (Dumbbell)
3
10-12 reps
-
2B
Seated Row (Cable)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
2
12-15 reps
-
3B
Face Pull
2
12-15 reps
-
3C
Close Grip Bench Press (Smith Machine)
2
12-15 reps
-
4A
Decline Sit Up (Weighted)
2
15-20 reps
-
4B
Tricep Pushdown (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
-
1B
Bench Press (Barbell)
2
8-10 reps
-
2A
Hip Thrust (Smith Machine)
3
10-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3A
Standing Single Leg Curl (cable)
2
12-15 reps
-
3B
Bicep Curl (EZ Bar)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Incline Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
-
1B
Bench Press (Barbell)
2
8-10 reps
-
2A
Hip Thrust (Smith Machine)
3
10-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3A
Standing Single Leg Curl (cable)
2
12-15 reps
-
3B
Bicep Curl (EZ Bar)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Incline Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
6-8 reps
-
1B
Bench Press (Barbell)
2
6-8 reps
-
2A
Hip Thrust (Smith Machine)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Standing Single Leg Curl (cable)
2
15-20 reps
-
3B
Bicep Curl (EZ Bar)
2
15-20 reps
-
4A
Standing Calf Raise (Smith Machine)
2
20-25 reps
-
4B
Incline Curl (Dumbbell)
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
6-8 reps
-
1B
Bench Press (Barbell)
2
6-8 reps
-
2A
Hip Thrust (Smith Machine)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Standing Single Leg Curl (cable)
2
15-20 reps
-
3B
Bicep Curl (EZ Bar)
2
15-20 reps
-
4A
Standing Calf Raise (Smith Machine)
2
20-25 reps
-
4B
Incline Curl (Dumbbell)
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
5-7 reps
-
1B
Bench Press (Barbell)
2
5-7 reps
-
2A
Hip Thrust (Smith Machine)
3
10-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3A
Standing Single Leg Curl (cable)
2
12-15 reps
-
3B
Bicep Curl (EZ Bar)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Incline Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
5-7 reps
-
1B
Bench Press (Barbell)
2
5-7 reps
-
2A
Hip Thrust (Smith Machine)
3
10-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3A
Standing Single Leg Curl (cable)
2
12-15 reps
-
3B
Bicep Curl (EZ Bar)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Incline Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
12-15 reps
60%
1B
Bench Press (Barbell)
2
12-15 reps
60%
2A
Hip Thrust (Smith Machine)
2
10-12 reps
-
2B
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3A
Standing Single Leg Curl (cable)
2
12-15 reps
-
3B
Bicep Curl (EZ Bar)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
2
15-20 reps
-
4B
Incline Curl (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
6-8 reps
-
1B
Bench Press (Barbell)
2
6-8 reps
-
2A
Hip Thrust (Smith Machine)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Standing Single Leg Curl (cable)
2
15-20 reps
-
3B
Bicep Curl (EZ Bar)
2
15-20 reps
-
4A
Standing Calf Raise (Smith Machine)
2
20-25 reps
-
4B
Incline Curl (Dumbbell)
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
6-8 reps
-
1B
Bench Press (Barbell)
2
6-8 reps
-
2A
Hip Thrust (Smith Machine)
3
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3A
Standing Single Leg Curl (cable)
2
15-20 reps
-
3B
Bicep Curl (EZ Bar)
2
15-20 reps
-
4A
Standing Calf Raise (Smith Machine)
2
20-25 reps
-
4B
Incline Curl (Dumbbell)
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
5-7 reps
-
1B
Bench Press (Barbell)
2
5-7 reps
-
2A
Hip Thrust (Smith Machine)
3
10-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3A
Standing Single Leg Curl (cable)
2
12-15 reps
-
3B
Bicep Curl (EZ Bar)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Incline Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
5-7 reps
-
1B
Bench Press (Barbell)
2
5-7 reps
-
2A
Hip Thrust (Smith Machine)
3
10-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3A
Standing Single Leg Curl (cable)
2
12-15 reps
-
3B
Bicep Curl (EZ Bar)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Incline Curl (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-6 reps
-
1B
Bench Press (Barbell)
2
4-6 reps
-
2A
Hip Thrust (Smith Machine)
3
10-12 reps
-
2B
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3A
Standing Single Leg Curl (cable)
2
12-15 reps
-
3B
Bicep Curl (EZ Bar)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Incline Curl (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
8-10 reps
-
1B
Landmine Row (V Grip)
2
8-10 reps
-
2A
Front Squat (Barbell)
2
10-12 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
10-12 reps
-
3A
Rear Delt Fly (Cable)
2
12-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3C
Dip (Weighted)
2
12-15 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
8-10 reps
-
1B
Landmine Row (V Grip)
2
8-10 reps
-
2A
Front Squat (Barbell)
2
10-12 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
10-12 reps
-
3A
Rear Delt Fly (Cable)
2
12-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3C
Dip (Weighted)
2
12-15 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
6-8 reps
-
1B
Landmine Row (V Grip)
2
6-8 reps
-
2A
Front Squat (Barbell)
2
8-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
7-10 reps
-
3A
Rear Delt Fly (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
10-12 reps
-
3C
Dip (Weighted)
2
10-12 reps
-
4A
Hanging Leg Raise
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
6-8 reps
-
1B
Landmine Row (V Grip)
2
6-8 reps
-
2A
Front Squat (Barbell)
2
8-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
7-10 reps
-
3A
Rear Delt Fly (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
10-12 reps
-
3C
Dip (Weighted)
2
10-12 reps
-
4A
Hanging Leg Raise
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
5-7 reps
-
1B
Landmine Row (V Grip)
2
5-7 reps
-
2A
Front Squat (Barbell)
2
10-12 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
10-12 reps
-
3A
Rear Delt Fly (Cable)
2
12-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3C
Dip (Weighted)
2
12-15 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
5-7 reps
-
1B
Landmine Row (V Grip)
2
5-7 reps
-
2A
Front Squat (Barbell)
2
10-12 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
10-12 reps
-
3A
Rear Delt Fly (Cable)
2
12-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3C
Dip (Weighted)
2
12-15 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
12-15 reps
60%
1B
Landmine Row (V Grip)
2
12-15 reps
60%
2A
Front Squat (Barbell)
2
10-12 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
10-12 reps
-
3A
Rear Delt Fly (Cable)
2
12-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3C
Dip (Weighted)
2
12-15 reps
-
4A
Hanging Leg Raise
2
15-20 reps
-
4B
Overhead Tricep Extension (Cable)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
6-8 reps
-
1B
Landmine Row (V Grip)
2
6-8 reps
-
2A
Front Squat (Barbell)
2
8-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
7-10 reps
-
3A
Rear Delt Fly (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
10-12 reps
-
3C
Dip (Weighted)
2
10-12 reps
-
4A
Hanging Leg Raise
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
6-8 reps
-
1B
Landmine Row (V Grip)
2
6-8 reps
-
2A
Front Squat (Barbell)
2
8-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
7-10 reps
-
3A
Rear Delt Fly (Cable)
2
10-12 reps
-
3B
Lateral Raise (Dumbbell)
2
10-12 reps
-
3C
Dip (Weighted)
2
10-12 reps
-
4A
Hanging Leg Raise
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
5-7 reps
-
1B
Landmine Row (V Grip)
2
5-7 reps
-
2A
Front Squat (Barbell)
2
10-12 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
10-12 reps
-
3A
Rear Delt Fly (Cable)
2
12-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3C
Dip (Weighted)
2
12-15 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
5-7 reps
-
1B
Landmine Row (V Grip)
2
5-7 reps
-
2A
Front Squat (Barbell)
2
10-12 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
10-12 reps
-
3A
Rear Delt Fly (Cable)
2
12-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3C
Dip (Weighted)
2
12-15 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (Smith Machine)
2
4-6 reps
-
1B
Landmine Row (V Grip)
2
4-6 reps
-
2A
Front Squat (Barbell)
2
10-12 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
2
10-12 reps
-
3A
Rear Delt Fly (Cable)
2
12-15 reps
-
3B
Lateral Raise (Dumbbell)
2
12-15 reps
-
3C
Dip (Weighted)
2
12-15 reps
-
4A
Hanging Leg Raise
3
15-20 reps
-
4B
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Bench Press (Smith Machine)
3
8-10 reps
-
2A
Standing Single Leg Curl (cable)
3
10-12 reps
-
2B
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3A
Hip Thrust (Smith Machine)
2
12-15 reps
-
3B
High Incline Bench Press (Dumbbell)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-10 reps
-
1B
Bench Press (Smith Machine)
3
8-10 reps
-
2A
Standing Single Leg Curl (cable)
3
10-12 reps
-
2B
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3A
Hip Thrust (Smith Machine)
2
12-15 reps
-
3B
High Incline Bench Press (Dumbbell)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Bench Press (Smith Machine)
3
6-8 reps
-
2A
Standing Single Leg Curl (cable)
3
12-15 reps
-
2B
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3A
Hip Thrust (Smith Machine)
2
10-12 reps
-
3B
High Incline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Bench Press (Smith Machine)
3
6-8 reps
-
2A
Standing Single Leg Curl (cable)
3
12-15 reps
-
2B
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3A
Hip Thrust (Smith Machine)
2
10-12 reps
-
3B
High Incline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5-7 reps
-
1B
Bench Press (Smith Machine)
3
5-7 reps
-
2A
Standing Single Leg Curl (cable)
3
10-12 reps
-
2B
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3A
Hip Thrust (Smith Machine)
2
12-15 reps
-
3B
High Incline Bench Press (Dumbbell)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5-7 reps
-
1B
Bench Press (Smith Machine)
3
5-7 reps
-
2A
Standing Single Leg Curl (cable)
3
10-12 reps
-
2B
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3A
Hip Thrust (Smith Machine)
2
12-15 reps
-
3B
High Incline Bench Press (Dumbbell)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
12-15 reps
60%
1B
Bench Press (Smith Machine)
2
12-15 reps
60%
2A
Standing Single Leg Curl (cable)
2
10-12 reps
-
2B
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
3A
Hip Thrust (Smith Machine)
2
12-15 reps
-
3B
High Incline Bench Press (Dumbbell)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
2
15-20 reps
-
4B
Hammer Curl (Dumbbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Bench Press (Smith Machine)
3
6-8 reps
-
2A
Standing Single Leg Curl (cable)
3
12-15 reps
-
2B
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3A
Hip Thrust (Smith Machine)
2
10-12 reps
-
3B
High Incline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-8 reps
-
1B
Bench Press (Smith Machine)
3
6-8 reps
-
2A
Standing Single Leg Curl (cable)
3
12-15 reps
-
2B
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3A
Hip Thrust (Smith Machine)
2
10-12 reps
-
3B
High Incline Bench Press (Dumbbell)
2
10-12 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5-7 reps
-
1B
Bench Press (Smith Machine)
3
5-7 reps
-
2A
Standing Single Leg Curl (cable)
3
10-12 reps
-
2B
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3A
Hip Thrust (Smith Machine)
2
12-15 reps
-
3B
High Incline Bench Press (Dumbbell)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
5-7 reps
-
1B
Bench Press (Smith Machine)
3
5-7 reps
-
2A
Standing Single Leg Curl (cable)
3
10-12 reps
-
2B
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3A
Hip Thrust (Smith Machine)
2
12-15 reps
-
3B
High Incline Bench Press (Dumbbell)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
4-6 reps
-
1B
Bench Press (Smith Machine)
3
5-7 reps
-
2A
Standing Single Leg Curl (cable)
3
10-12 reps
-
2B
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
3A
Hip Thrust (Smith Machine)
2
12-15 reps
-
3B
High Incline Bench Press (Dumbbell)
2
12-15 reps
-
4A
Standing Calf Raise (Smith Machine)
3
15-20 reps
-
4B
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)2 Sets
8-10 Reps
-
1B
Pull-Up (Weighted)2 Sets
8-10 Reps
-
2A
Split Squat (Dumbbell)3 Sets
10-12 Reps
-
2B
Seated Row (Cable)3 Sets
10-12 Reps
-
3A
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
-
3B
Face Pull2 Sets
12-15 Reps
-
3C
Close Grip Bench Press (Smith Machine)2 Sets
12-15 Reps
-
4A
Decline Sit Up (Weighted)2 Sets
15-20 Reps
-
4B
Tricep Pushdown (Cable)2 Sets
15-20 Reps
-
Day 2
1A
Stiff Leg Deadlift2 Sets
8-10 Reps
-
1B
Bench Press (Barbell)2 Sets
8-10 Reps
-
2A
Hip Thrust (Smith Machine)3 Sets
10-12 Reps
-
2B
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
3A
Standing Single Leg Curl (cable)2 Sets
12-15 Reps
-
3B
Bicep Curl (EZ Bar)2 Sets
12-15 Reps
-
4A
Standing Calf Raise (Smith Machine)3 Sets
15-20 Reps
-
4B
Incline Curl (Dumbbell)3 Sets
15-20 Reps
-
Day 3
1
Run1 Set
-
-
Day 4
1A
Leg Press (Smith Machine)2 Sets
8-10 Reps
-
1B
Landmine Row (V Grip)2 Sets
8-10 Reps
-
2A
Front Squat (Barbell)2 Sets
10-12 Reps
-
2B
Pull-Up (Neutral Grip, Weighted)2 Sets
10-12 Reps
-
3A
Rear Delt Fly (Cable)2 Sets
12-15 Reps
-
3B
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
-
3C
Dip (Weighted)2 Sets
12-15 Reps
-
4A
Hanging Leg Raise3 Sets
15-20 Reps
-
4B
Overhead Tricep Extension (Cable)3 Sets
15-20 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
1B
Bench Press (Smith Machine)3 Sets
8-10 Reps
-
2A
Standing Single Leg Curl (cable)3 Sets
10-12 Reps
-
2B
Incline Chest Fly (Dumbbell)3 Sets
10-12 Reps
-
3A
Hip Thrust (Smith Machine)2 Sets
12-15 Reps
-
3B
High Incline Bench Press (Dumbbell)2 Sets
12-15 Reps
-
4A
Standing Calf Raise (Smith Machine)3 Sets
15-20 Reps
-
4B
Hammer Curl (Dumbbell)3 Sets
15-20 Reps
-
Day 6
1
Run1 Set
-
-
Day 7
1
Run1 Set
-
-