Program Description
This program can be helpful at any point in the gym! Beginner to more advanced, make sure to bring that final set of each exercise to within one rep of failure no matter the recommended rep range! Try to be near failure at the recommended range though!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedNov 28, 2025 11:56
- Last EditedDec 04, 2025 04:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Hamstrings
9.4%
Triceps
9.4%
Upper Back
9.4%
Lats
8.4%
Front Delts
7.7%
Glutes
7.6%
Chest
7.3%
Middle Delts
6.3%
Calves
4.5%
Rear Delts
4.2%
Lower Back
4.1%
Abs
3.9%
Biceps
3.8%
Adductors
1.6%
Other
0.6%
Forearms
0.6%
Abductors
0.1%
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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
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
3-5 reps
-
3
Overhead Press (Barbell)
3
4-6 reps
-
4
Pendlay Row
3
5 reps
-
5A
Seated Dip (Machine)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3A
Leg Press (45 Degrees)
3
5-8 reps
-
3B
Calf Raise (Leg Press)
4
10-20 reps
-
4
Leg Extension
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
2
3 reps
-
3
Romanian Deadlift (Barbell)
3
3-5 reps
-
4A
Leg Extension
4
12-15 reps
-
4B
Calf Raise (Leg Press)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2
Chest Press (Machine)
3
10-12 reps
-
3A
Lateral Raise (Dumbbell)
4
12-20 reps
-
3B
Rear Delt Fly (Cable)
4
12-20 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
10-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Barbell)
1
6-10 reps
-
5
Preacher Curl (Dumbbell)
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Calf Raise (Leg Press)
4
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
65 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
85 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
100 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
100 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
150 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3-5 Reps
-
2
Pull-Up (Weighted)3 Sets
3-5 Reps
-
3
Overhead Press (Barbell)3 Sets
4-6 Reps
-
4
Pendlay Row3 Sets
5 Reps
-
5A
Seated Dip (Machine)3 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Chest Press (Machine)3 Sets
10-12 Reps
-
3A
Lateral Raise (Dumbbell)4 Sets
12-20 Reps
-
3B
Rear Delt Fly (Cable)4 Sets
12-20 Reps
-
4
Skull Crusher (Barbell)3 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
Day 4
1
Lat Pulldown4 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)4 Sets
10-12 Reps
-
3
Single Arm Row (Cable)3 Sets
10-12 Reps
-
4
Bicep Curl (Barbell)1 Set
6-10 Reps
-
5
Preacher Curl (Dumbbell)1 Set
10-12 Reps
-
Day 5
1
Squat (Barbell)4 Sets
6-10 Reps
-
2
Hack Squat3 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
4
Leg Extension3 Sets
12-15 Reps
-
5
Lying Leg Curl3 Sets
12-15 Reps
-
6
Calf Raise (Leg Press)4 Sets
10-20 Reps
-
Day 6
1
Run1 Set
-
Day 2
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Deadlift (Barbell)2 Sets
3 Reps
-
3A
Leg Press (45 Degrees)3 Sets
5-8 Reps
-
3B
Calf Raise (Leg Press)4 Sets
10-20 Reps
-
4
Leg Extension4 Sets
12-15 Reps
-