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Transformers PHUL

by Travis Maslow

Program Description

Novice program to build strength and size.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 22, 2025 02:12
  • Last Edited
    Nov 22, 2025 02:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
9.9%
Glutes
9.5%
Quadriceps
9.5%
Hamstrings
9.1%
Chest
8.2%
Front Delts
7.3%
Lats
7%
Calves
5.9%
Middle Delts
5.2%
Biceps
4.5%
Lower Back
4.2%
Abs
4%
Adductors
2.5%
Forearms
1.2%
Rear Delts
0.6%
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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
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Barbell Row
4
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
5
Dip (Bodyweight)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
4 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Dumbbell)
4
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Skull Crusher (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Barbell Row
4 Sets
5 Reps
-
3
Overhead Press (Barbell)
3 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
5
Dip (Bodyweight)
2 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Deadlift (Barbell)
2 Sets
4 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Standing Calf Raise
4 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Dip (Bodyweight)
3 Sets
-
3
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
5
Shrug (Barbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
High Bar Squat (Barbell)
3 Sets
10 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Standing Calf Raise
4 Sets
12 Reps
-