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BoostcampPNG

SPOODERMAN

by Simar T.

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 24, 2025 08:37
  • Last Edited
    May 12, 2025 03:28
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Bent Over Row (Barbell)
2
-
3
Chest Fly (Dumbbell)
2
-
4
Lat Pulldown
2
-
5
Pullover (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
2
-
2
Bicep Curl (Dumbbell)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
-
2
Romanian Deadlift (Barbell)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Bent Over Row (Barbell)
2 Sets
-
3
Chest Fly (Dumbbell)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Pullover (Dumbbell)
2 Sets
-
Day 2
1
Seated Anterior Delt Press (AD)
2 Sets
-
2
Bicep Curl (Dumbbell)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
Day 3
1
Front Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
Day 4
1
Incline Chest Press (Machine)
2 Sets
-
2
Bent Over Row (Barbell)
2 Sets
-
3
Chest Fly (Dumbbell)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Pullover (Dumbbell)
2 Sets
-
Day 5
1
Seated Anterior Delt Press (AD)
2 Sets
-
2
Bicep Curl (Dumbbell)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
Day 6
1
Front Squat (Barbell)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-