logo
BoostcampPNG

MINIMALISTA

by Padella Padellino

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 01:36
  • Last Edited
    Jan 18, 2026 01:55
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.9%
Triceps
8.7%
Quadriceps
8.7%
Glutes
8.7%
Hamstrings
8.7%
Lats
8.7%
Upper Back
8.7%
Biceps
8.7%
Middle Delts
8.7%
Chest
4.3%
Abs
4.3%
Rear Delts
4.3%
Adductors
2.2%
Lower Back
2.2%
Forearms
2.2%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Dumbbell Row
3
10-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-20 reps
-
6B
Chest Supported Lateral Raise
3
AMRAP
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
French Press
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Dumbbell Row
3 Sets
10-12 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
6B
Chest Supported Lateral Raise
3 Sets
AMRAP
-
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7B
French Press
3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Dumbbell Row
3 Sets
10-12 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
6B
Chest Supported Lateral Raise
3 Sets
AMRAP
-
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7B
French Press
3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Dumbbell Row
3 Sets
10-12 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
6B
Chest Supported Lateral Raise
3 Sets
AMRAP
-
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7B
French Press
3 Sets
8-12 Reps
-