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BoostcampPNG

Nuclear Gains: Full Body

by Chris V.
1 athletes joined

Program Description

10-11 day asynchronous day split. Modified Tier 1 GZCLP progression: 3x5 -> 3x4 -> 3x3 -> 3x2 -> 3x1 -> Max test. Original progression makes your gym time insane when you get really strong. This sorta fixes that and drags out the progression for longer. I suggest back off volume once below 3x4 due to reps below 5 aren’t as hypertrophic (I make an exception for 3x4 due to it being so similar). Modified Tier 2 progression: 2-3 sets x8 -> x6 -> x4 -> restart +10-20lbs This is simply personal preference to handle heavier loads. Nothing inherently wrong with original. Tier 3 is just double progression: 3x8-12, 3x10-15, etc. Once top of range, add smallest weight reasonable.

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 22, 2024 11:08
  • Last Edited
    Mar 31, 2025 02:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Bench Press (Dumbbell)
2
2
8 reps
10 reps
-
-
2B
Dumbbell Row
2
2
8 reps
10 reps
-
-
3A
Single-Leg Leg Curl
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
5 reps
-
1B
Chin-Up (Weighted)
3
5 reps
-
2A
Bench Press (Close Grip)
1
1
4-6 reps
6-8 reps
-
-
2B
Chin-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Reverse Nordic Curl
3
10-15 reps
-
4B
Deficit Push Up
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Pull-Up (Weighted)
3
5 reps
-
2A
Bench Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2B
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3A
High Bar Squat (Barbell)
2
1
8 reps
10 reps
-
-
3B
Lying Side Lateral Raise
3
10-15 reps
-
4A
Single-Leg Leg Curl
3
10-15 reps
-
4B
Skull Crusher (Barbell)
3
8-12 reps
-
4C
Bicep Curl (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Lying Side Lateral Raise
3
10-15 reps
-
2A
Guillotine Press
4
8-12 reps
-
2B
Inverted Row
2
2
6-8 reps
8-12 reps
-
-
3A
Reverse Lunge (Barbell)
3
6-8 reps
-
3B
French Press
3
8-12 reps
-
3C
Bicep Curl (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
1
5
10-15 reps
3-5 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Low Bar)
3 Sets
5 Reps
-
1B
Lying Side Lateral Raise
3 Sets
10-15 Reps
-
2A
Bench Press (Dumbbell)
2 Sets
2 Sets
8 Reps
10 Reps
-
-
2B
Dumbbell Row
2 Sets
2 Sets
8 Reps
10 Reps
-
-
3A
Single-Leg Leg Curl
3 Sets
10-15 Reps
-
3B
French Press
3 Sets
8-12 Reps
-
3C
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
1 Set
5 Sets
10-15 Reps
3-5 Reps
-
-
Day 2
1A
Bench Press (Close Grip)
3 Sets
5 Reps
-
1B
Chin-Up (Weighted)
3 Sets
5 Reps
-
2A
Bench Press (Close Grip)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
2B
Chin-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3A
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
3B
Lying Side Lateral Raise
3 Sets
10-15 Reps
-
4A
Reverse Nordic Curl
3 Sets
10-15 Reps
-
4B
Deficit Push Up
3 Sets
8-12 Reps
-
4C
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
1 Set
5 Sets
10-15 Reps
3-5 Reps
-
-
Day 3
1A
Bench Press (Barbell)
3 Sets
5 Reps
-
1B
Pull-Up (Weighted)
3 Sets
5 Reps
-
2A
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
2B
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3A
High Bar Squat (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
3B
Lying Side Lateral Raise
3 Sets
10-15 Reps
-
4A
Single-Leg Leg Curl
3 Sets
10-15 Reps
-
4B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4C
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
1 Set
5 Sets
10-15 Reps
3-5 Reps
-
-
Day 4
1A
Deadlift (Barbell)
3 Sets
5 Reps
-
1B
Lying Side Lateral Raise
3 Sets
10-15 Reps
-
2A
Guillotine Press
4 Sets
8-12 Reps
-
2B
Inverted Row
2 Sets
2 Sets
6-8 Reps
8-12 Reps
-
-
3A
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
-
3B
French Press
3 Sets
8-12 Reps
-
3C
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
1 Set
5 Sets
10-15 Reps
3-5 Reps
-
-