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KKB easy and optimal

by Joshua Killey

Program Description

Ez strenght

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2025 03:49
  • Last Edited
    Jul 23, 2025 09:54

Summary

Embark on an 18-week journey with the KKB Easy and Optimal program, designed for those looking to build strength and muscle efficiently. With four focused training days each week, you'll engage in a variety of compound and isolation exercises, including the Bench Press, Squat, and Overhead Press, ensuring a balanced approach to your fitness goals. This program is perfect for lifters of all levels, combining effective techniques with a structured routine to maximize your results. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.6%
Lats
10%
Quadriceps
9.3%
Glutes
8.9%
Upper Back
8.9%
Biceps
8.9%
Front Delts
6.7%
Triceps
6.7%
Chest
5.6%
Middle Delts
5.6%
Calves
5.6%
Abs
4.5%
Lower Back
3.3%
Adductors
2.2%
Forearms
1.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Overhead Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Stiff Leg Deadlift
3
8-10 reps
-
3
Leg Extension
2
10-12 reps
-
4
Leg Curl
2
10-12 reps
-
5
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
10-12 Reps
-
4
Leg Curl
2 Sets
10-12 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
10-12 Reps
-
4
Leg Curl
2 Sets
10-12 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-