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Chris Evans (Captain America)

by X W.
4 athletes joined

Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 30, 2024 01:29
  • Last Edited
    Jul 22, 2025 03:28

Summary

Unleash your inner superhero with the Chris Evans (Captain America) workout program! Over 16 weeks, this 5-day-a-week regimen combines strength and conditioning exercises designed to sculpt your physique and boost your performance. Targeting both upper and lower body, you'll engage in a variety of barbell, dumbbell, and bodyweight movements, ensuring a comprehensive workout that builds muscle and endurance. Perfect for those with a garage gym setup, this program will have you feeling powerful and ready to take on any challenge!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
11.1%
Chest
10.2%
Hamstrings
9.4%
Upper Back
9.2%
Front Delts
8.9%
Glutes
8%
Lats
8%
Abs
5.7%
Biceps
5.1%
Middle Delts
3.8%
Adductors
2%
Calves
1.8%
Rear Delts
1.6%
Lower Back
1.5%
Other
0.9%
Forearms
0.4%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Jump Squat
2
12 reps
-
4
Box Jump
2
12 reps
-
5
Lying Leg Curl
4
8 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
12 reps
-
2
Bench Press (Barbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Z Press
3
12 reps
-
6
Push Up
4
8 reps
-
7
Single Arm Row (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
0.5 mins
-
2A
Cable Crunch
3
15 reps
-
2B
Hanging Knee Raise
3
15 reps
-
3A
Bicep Curl (EZ Bar)
4
8 reps
-
3B
French Press
4
12 reps
-
4A
Hammer Curl
4
10 reps
-
4B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
12 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Lunge (Bodyweight)
2
15 reps
-
6
Calf Raise (Leg Press)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Bench Press (Barbell)
4
8 reps
-
4
One Arm Lateral Raise (Dumbbell)
3
15 reps
-
5
Single Arm Row (Dumbbell)
4
8 reps
-
6
Dip (Assisted)
4
15 reps
-
7
Pull-Up (Assisted)
4
8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
-
2
Deadlift (Barbell)
4 Sets
8 Reps
-
3
Jump Squat
2 Sets
12 Reps
-
4
Box Jump
2 Sets
12 Reps
-
5
Lying Leg Curl
4 Sets
8 Reps
-
6
Calf Raise (Leg Press)
2 Sets
15 Reps
-
Day 2
1
Military Press (Barbell)
3 Sets
12 Reps
-
2
Bench Press (Barbell)
4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
4
Pull-Up (Assisted)
4 Sets
8 Reps
-
5
Z Press
3 Sets
12 Reps
-
6
Push Up
4 Sets
8 Reps
-
7
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
Day 3
1
Plank
3 Sets
0.5 mins
-
2A
Cable Crunch
3 Sets
15 Reps
-
2B
Hanging Knee Raise
3 Sets
15 Reps
-
3A
Bicep Curl (EZ Bar)
4 Sets
8 Reps
-
3B
French Press
4 Sets
12 Reps
-
4A
Hammer Curl
4 Sets
10 Reps
-
4B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Squat (Barbell)
4 Sets
12 Reps
-
3
Leg Press (45 Degrees)
4 Sets
12 Reps
-
4
Lying Leg Curl
4 Sets
8 Reps
-
5
Lunge (Bodyweight)
2 Sets
15 Reps
-
6
Calf Raise (Leg Press)
2 Sets
15 Reps
-
Day 5
1
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3
Bench Press (Barbell)
4 Sets
8 Reps
-
4
One Arm Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
6
Dip (Assisted)
4 Sets
15 Reps
-
7
Pull-Up (Assisted)
4 Sets
8 Reps
-