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Shado's Strength & Hypertrophy

by Shaun D.
1 athletes joined

Program Description

Intermediate home gym workout incorporating full rack, Olympic plates and dumbbells to target every muscle group over an 8 week period. First attempt to make something more for me.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 11, 2025 01:20
  • Last Edited
    Apr 13, 2025 11:29
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Goblet Squat
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Glute Bridge (Dumbbell)
2
1
20 reps
20 reps
RPE 6
RPE 6.5
7
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Goblet Squat
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Glute Bridge (Dumbbell)
2
1
20 reps
20 reps
RPE 6
RPE 6.5
7
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Goblet Squat
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Glute Bridge (Dumbbell)
2
1
20 reps
20 reps
RPE 6
RPE 6.5
7
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Goblet Squat
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Glute Bridge (Dumbbell)
2
1
20 reps
20 reps
RPE 6
RPE 6.5
7
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
15 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
15 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
15 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
15 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Bench Press (Close Grip)
3
10 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6
7
Band Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Bench Press (Close Grip)
3
10 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6
7
Band Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Bench Press (Close Grip)
3
10 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6
7
Band Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Bench Press (Close Grip)
3
10 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6
7
Band Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
12 reps
RPE 7
5
Goblet Squat
3
15 reps
RPE 7
6
Straight Leg Calf Raise
3
20 reps
RPE 6.5
7
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
12 reps
RPE 7
5
Goblet Squat
3
15 reps
RPE 7
6
Straight Leg Calf Raise
3
20 reps
RPE 6.5
7
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
12 reps
RPE 7
5
Goblet Squat
3
15 reps
RPE 7
6
Straight Leg Calf Raise
3
20 reps
RPE 6.5
7
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
12 reps
RPE 7
5
Goblet Squat
3
15 reps
RPE 7
6
Straight Leg Calf Raise
3
20 reps
RPE 6.5
7
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 6
7
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 6
7
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 6
7
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 6
7
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Face Pull
3
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Concentration Curl
3
15 reps
RPE 6
6
Wrist Curls
3
20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Face Pull
3
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Concentration Curl
3
15 reps
RPE 6
6
Wrist Curls
3
20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Face Pull
3
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Concentration Curl
3
15 reps
RPE 6
6
Wrist Curls
3
20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Face Pull
3
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Concentration Curl
3
15 reps
RPE 6
6
Wrist Curls
3
20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
2
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
3
Squat (Low Bar)
3
15 reps
RPE 7.5
4
Lateral Lunge
3
15 reps
RPE 6
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Plank
3
1 mins
-
7
Russian Twist (Dumbbell)
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
2
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
3
Squat (Low Bar)
3
15 reps
RPE 7.5
4
Lateral Lunge
3
15 reps
RPE 6
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Plank
3
1 mins
-
7
Russian Twist (Dumbbell)
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
2
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
3
Squat (Low Bar)
3
15 reps
RPE 7.5
4
Lateral Lunge
3
15 reps
RPE 6
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Plank
3
1 mins
-
7
Russian Twist (Dumbbell)
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
2
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
3
Squat (Low Bar)
3
15 reps
RPE 7.5
4
Lateral Lunge
3
15 reps
RPE 6
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Plank
3
1 mins
-
7
Russian Twist (Dumbbell)
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
3
Barbell Row
1
12 reps
RPE 7
4
Goblet Squat
1
15 reps
RPE 7.5
5
Plank
1
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 6
7
Russian Twist (Dumbbell)
1
20 reps
RPE 6.5
8
Glute Kickback
1
20 reps
RPE 6
9
Kettlebell Swing
1
20 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
11
Barbell Row
1
12 reps
RPE 7
12
Goblet Squat
1
15 reps
RPE 7.5
13
Plank
1
1 mins
-
14
Lying Leg Raise
1
15 reps
RPE 6
15
Russian Twist (Dumbbell)
1
20 reps
RPE 7
16
Glute Kickback
1
20 reps
RPE 6
17
Kettlebell Swing
1
20 reps
RPE 7
18
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
19
Barbell Row
1
12 reps
RPE 7.5
20
Goblet Squat
1
15 reps
RPE 7.5
21
Plank
1
1 mins
-
22
Lying Leg Raise
1
15 reps
RPE 6
23
Russian Twist (Dumbbell)
1
20 reps
RPE 7
24
Glute Kickback
1
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
3
Barbell Row
1
12 reps
RPE 7
4
Goblet Squat
1
15 reps
RPE 7.5
5
Plank
1
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 6
7
Russian Twist (Dumbbell)
1
20 reps
RPE 6.5
8
Glute Kickback
1
20 reps
RPE 6
9
Kettlebell Swing
1
20 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
11
Barbell Row
1
12 reps
RPE 7
12
Goblet Squat
1
15 reps
RPE 7.5
13
Plank
1
1 mins
-
14
Lying Leg Raise
1
15 reps
RPE 6
15
Russian Twist (Dumbbell)
1
20 reps
RPE 7
16
Glute Kickback
1
20 reps
RPE 6
17
Kettlebell Swing
1
20 reps
RPE 7
18
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
19
Barbell Row
1
12 reps
RPE 7.5
20
Goblet Squat
1
15 reps
RPE 7.5
21
Plank
1
1 mins
-
22
Lying Leg Raise
1
15 reps
RPE 6
23
Russian Twist (Dumbbell)
1
20 reps
RPE 7
24
Glute Kickback
1
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
3
Barbell Row
1
12 reps
RPE 7
4
Goblet Squat
1
15 reps
RPE 7.5
5
Plank
1
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 6
7
Russian Twist (Dumbbell)
1
20 reps
RPE 6.5
8
Glute Kickback
1
20 reps
RPE 6
9
Kettlebell Swing
1
20 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
11
Barbell Row
1
12 reps
RPE 7
12
Goblet Squat
1
15 reps
RPE 7.5
13
Plank
1
1 mins
-
14
Lying Leg Raise
1
15 reps
RPE 6
15
Russian Twist (Dumbbell)
1
20 reps
RPE 7
16
Glute Kickback
1
20 reps
RPE 6
17
Kettlebell Swing
1
20 reps
RPE 7
18
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
19
Barbell Row
1
12 reps
RPE 7.5
20
Goblet Squat
1
15 reps
RPE 7.5
21
Plank
1
1 mins
-
22
Lying Leg Raise
1
15 reps
RPE 6
23
Russian Twist (Dumbbell)
1
20 reps
RPE 7
24
Glute Kickback
1
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
3
Barbell Row
1
12 reps
RPE 7
4
Goblet Squat
1
15 reps
RPE 7.5
5
Plank
1
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 6
7
Russian Twist (Dumbbell)
1
20 reps
RPE 6.5
8
Glute Kickback
1
20 reps
RPE 6
9
Kettlebell Swing
1
20 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
11
Barbell Row
1
12 reps
RPE 7
12
Goblet Squat
1
15 reps
RPE 7.5
13
Plank
1
1 mins
-
14
Lying Leg Raise
1
15 reps
RPE 6
15
Russian Twist (Dumbbell)
1
20 reps
RPE 7
16
Glute Kickback
1
20 reps
RPE 6
17
Kettlebell Swing
1
20 reps
RPE 7
18
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
19
Barbell Row
1
12 reps
RPE 7.5
20
Goblet Squat
1
15 reps
RPE 7.5
21
Plank
1
1 mins
-
22
Lying Leg Raise
1
15 reps
RPE 6
23
Russian Twist (Dumbbell)
1
20 reps
RPE 7
24
Glute Kickback
1
20 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Goblet Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7.5
@8.5
5
Lateral Banded Walk
3 Sets
20 Reps
@6
6
Glute Bridge (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@6
@6.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@6.5
5
Bench Press (Close Grip)
3 Sets
10 Reps
@7
6
Overhead Extension (Dumbbell)
3 Sets
15 Reps
@6
7
Band Face Pull
3 Sets
20 Reps
@6
Day 3
1
Barbell Row
3 Sets
8 Reps
@8.5
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Dumbbell Row
3 Sets
12 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5
Hammer Curl
3 Sets
15 Reps
@6
6
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6
7
Face Pull
3 Sets
20 Reps
@6
Day 4
1
Hip Thrust (Barbell)
3 Sets
15 Reps
@7.5
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
@6.5
3
Squat (Low Bar)
3 Sets
15 Reps
@7.5
4
Lateral Lunge
3 Sets
15 Reps
@6
5
Lateral Banded Walk
3 Sets
20 Reps
@6
6
Plank
3 Sets
1 mins
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@6.5