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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!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.5%
Upper Back
10.4%
Forearms
9.4%
Chest
7.5%
Triceps
7.1%
Middle Delts
7.1%
Quadriceps
6.9%
Biceps
6.2%
Lats
6.1%
Hamstrings
6%
Glutes
5.8%
Neck
4.7%
Lower Back
3.8%
Abs
2.9%
Rear Delts
2.8%
Calves
2.4%
Adductors
0.5%
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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
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
-
-
-