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BoostcampPNG

4 Day - Free Weight

by ian G.
2 athletes joined

Program Description

Only Free weight program(Barbell & Dumbbells required)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 03, 2024 08:02
  • Last Edited
    Jun 18, 2025 09:22

Summary

Unleash your strength with this 9-week, 4-day free weight program designed for serious lifters ready to take their training to the next level. Each session focuses on compound movements and targeted exercises, including Romanian Deadlifts, Pull-Ups, and Bench Press variations, ensuring a balanced approach to building muscle and enhancing overall fitness. Perfect for those with access to a garage gym, this program will challenge your limits and sculpt your physique, all while fitting seamlessly into your weekly routine. Get ready to lift heavy and see real results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Pull-Up (Bodyweight)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Meadow Row
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Upright Row (Dumbbell)
4
15 reps
-
6
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
-
-
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pec Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Front Raise
2
1
12 reps
10 reps
-
-
6
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
7
JM Press
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Good Morning
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Split Squat (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Sissy Squat
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
1
1
12 reps
10 reps
8 reps
-
-
-
2
Neck Extension
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Wrist Curls
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
7
Dead Hang
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 9 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Bent Over Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Meadow Row
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Upright Row (Dumbbell)
4 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
12 Reps
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Pec Fly (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Front Raise
2 Sets
1 Set
12 Reps
10 Reps
-
-
6
Skull Crusher (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
JM Press
2 Sets
1 Set
12 Reps
10 Reps
-
-
Day 3
1
Zercher Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Good Morning
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Split Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Sissy Squat
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Standing Calf Raise
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Neck Curl
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Neck Extension
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Wrist Curls
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Reverse Wrist Curl (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Dead Hang
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-