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5 Day Strength, Size, and Definition (SSD)

by Brandon T.
4.0
(1 rating)

Program Description

High volume bodybuilding plan focused on building strength and size.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 03:28
  • Last Edited
    Oct 04, 2025 01:11

Summary

Unlock your potential with the 5 Day Strength, Size, and Definition (SSD) program, designed for those ready to transform their physique over 12 weeks. This comprehensive plan targets major muscle groups five days a week, utilizing a mix of barbell and dumbbell exercises to build strength and enhance muscle definition. Expect to engage in compound movements like the Bench Press and Pendlay Row, alongside targeted isolation work, all tailored to maximize your gains. Get ready to push your limits and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Glutes
9.2%
Front Delts
9%
Upper Back
8.6%
Chest
8.3%
Quadriceps
8.3%
Lats
8.1%
Middle Delts
7.4%
Biceps
6.8%
Hamstrings
6.4%
Calves
5.6%
Abs
3.8%
Lower Back
2.8%
Adductors
1.7%
Rear Delts
1.7%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Dip (Weighted)
4 Sets
10-15 Reps
-
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
4B
Pullover (Dumbbell)
3 Sets
15 Reps
-
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 2
1
Pendlay Row
5 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
-
3
Lat Pulldown
4 Sets
10-12 Reps
-
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
4B
Standing Pullover (Cable)
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
6
Hammer Curl
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
4A
Standing Calf Raise
3 Sets
15 Reps
-
4B
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Upright Row (Barbell)
4 Sets
12 Reps
-
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
-
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
-
4A
Seated Calf Raise
3 Sets
15 Reps
-
4B
Standing Calf Raise
3 Sets
15 Reps
-