Program Description
Unleash your inner warrior with the Last Stand Foxhole UL, a comprehensive 12-week training program designed for those ready to push their limits. With workouts scheduled every day of the week, you'll build strength, endurance, and resilience through a variety of challenging exercises tailored for all fitness levels. This program emphasizes functional movements and strategic recovery, ensuring you stay motivated and engaged throughout your journey. Prepare to transform your body and mindset as you conquer each week with determination and grit!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2026 08:48
- Last EditedFeb 12, 2026 01:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Quadriceps
11.4%
Front Delts
10.2%
Glutes
9%
Hamstrings
8.2%
Abs
8.2%
Chest
6.5%
Lats
6.5%
Upper Back
6.5%
Biceps
6.5%
Middle Delts
4.9%
Lower Back
4.1%
Forearms
2.4%
Adductors
2%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Weighted)
3
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
3
6-10 reps
-
5
Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Overhead Extension (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Step-Up (Weighted)
3
10-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Bent Over Row (Barbell)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
6
Skull Crusher (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Reverse Lunge (Barbell)
2
12-15 reps
-
3
Back Extension (Weighted)
2
12-15 reps
-
4
DB Calf Raise
3
10-15 reps
-
5
Abs Crunch (Weighted)
2
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
2
Pull-Up (Weighted)3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)2 Sets
6-10 Reps
-
4
Bent Over Row (Barbell)3 Sets
6-10 Reps
-
5
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
6
Overhead Extension (EZ Bar)2 Sets
8-12 Reps
-
Day 2
1
Reverse Lunge (Barbell)3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Step-Up (Weighted)3 Sets
10-15 Reps
-
4
DB Calf Raise3 Sets
10-15 Reps
-
5
Abs Crunch (Weighted)2 Sets
12-20 Reps
-
Day 3
1
Rest1 Set
-
-
Day 4
1
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2
Dip (Weighted)3 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
5
Hammer Curl (Dumbbell)2 Sets
8-12 Reps
-
6
Skull Crusher (Barbell)2 Sets
8-12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
2
Reverse Lunge (Barbell)2 Sets
12-15 Reps
-
3
Back Extension (Weighted)2 Sets
12-15 Reps
-
4
DB Calf Raise3 Sets
10-15 Reps
-
5
Abs Crunch (Weighted)2 Sets
12-20 Reps
-
Day 6
1
Rest1 Set
-
-
Day 7
1
Rest1 Set
-
-