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5/3/1 + Arnold

by Rob_Porter_047665

Program Description

Unlock your strength potential with the 5/3/1 + Arnold program, a comprehensive 16-week training regimen designed for serious lifters. This six-day-a-week plan combines the proven 5/3/1 method with classic Arnold-style bodybuilding techniques, ensuring balanced strength gains and muscle growth. Each week, you’ll tackle heavy compound lifts alongside targeted accessory work, pushing your limits and sculpting your physique. Get ready to elevate your training and achieve your fitness goals with a structured approach that delivers results!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 19, 2025 12:38
  • Last Edited
    Nov 19, 2025 12:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Chest
11%
Front Delts
9.7%
Upper Back
8.9%
Quadriceps
7.8%
Biceps
7.5%
Hamstrings
7%
Middle Delts
6.7%
Glutes
6.5%
Rear Delts
5.4%
Lats
4.8%
Lower Back
3%
Calves
2.7%
Abs
2.2%
Adductors
1.1%
Forearms
1.1%
Abductors
0.3%
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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
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2A
Pull-Up (Weighted)
3
10 reps
-
2B
Chest Press (Machine)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Overhead Press BBB
3
10 reps
40%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Overhead Press BBB
3
10 reps
40%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Overhead Press BBB
3
10 reps
40%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Overhead Press BBB
5
10 reps
50%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Overhead Press BBB
3
10 reps
40%
3
Incline Curl (Dumbbell)
2
8 reps
-
4
Hammer Curl (Dumbbell)
2
8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7A
Tricep Extension (Cable)
3
12 reps
-
7B
Lateral Raise (Cable)
3
15 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Squat BBB
3
10 reps
40%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Squat BBB
3
10 reps
40%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Squat BBB
3
10 reps
40%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Squat BBB
5
10 reps
45%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Squat BBB
3
10 reps
40%
3
Glute Bridge (Barbell)
3
12 reps
-
4
Single-Leg Leg Curl
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Bench Press BBB
3
10 reps
40%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Bench Press BBB
3
10 reps
40%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Bench Press BBB
3
10 reps
40%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Bench Press BBB
5
10 reps
55%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Bench Press BBB
3
10 reps
40%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
8 reps
-
6
Chest Fly (Cable)
3
8 reps
-
7
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Hammer Curl (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6A
Tricep Extension (Cable)
3
12 reps
-
6B
Lateral Raise (Cable)
3
15 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Rear Delt Fly (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
70%
80%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Machine)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2B
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Overhead Press BBB
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50%
50%
50%
50%
50%
3
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
8 Reps
-
-
7A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8B
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Squat BBB
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
45%
45%
45%
45%
45%
3
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Single-Leg Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press BBB
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
55%
55%
55%
55%
55%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Chest Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
8 Reps
-
-
6A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7B
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-