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BoostcampPNG

Strength/Hypertrophy - Big 4

by mike C.
3 athletes joined

Program Description

Gain muscle and strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2025 03:23
  • Last Edited
    Jun 18, 2025 08:49

Summary

Unlock your strength potential with the **Strength/Hypertrophy - Big 4** program! Over the next 12 weeks, engage in a rigorous 6-day training split that focuses on the foundational lifts: bench press, barbell rows, and more. This program is designed to maximize muscle growth and enhance overall strength through carefully structured workouts. Get ready to push your limits and build a physique that commands attention, all from the comfort of your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Chest
10.6%
Front Delts
10.2%
Biceps
9.1%
Quadriceps
8.3%
Upper Back
7.2%
Glutes
6.9%
Middle Delts
6.4%
Hamstrings
6%
Lats
4.8%
Calves
4.4%
Rear Delts
3.2%
Abs
2.6%
Lower Back
2.5%
Adductors
2.1%
Forearms
1.8%
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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)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5
6-8 reps
1-6 reps
-
-
2
Military Press (Barbell)
3
8-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Front Raise
3
8-20 reps
-
5
Skull Crusher (Barbell)
4
8-20 reps
-
6
Dip (Bodyweight)
5
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
6-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Trap Bar)
4
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2
6-8 reps
1-6 reps
-
-
2
Lateral Raise (Dumbbell)
3
8-20 reps
-
3
Bench Press (Barbell)
3
6-8 reps
-
4
Incline Bench Press (Barbell)
3
8-15 reps
-
5
Pec Fly (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
4
8-20 reps
-
7
Dip (Bodyweight)
5
5-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-20 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Hammer Curl
3
8-20 reps
-
6
Concentration Curl
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6-8 reps
1-6 reps
-
-
2
Squat (Barbell)
3
6-8 reps
-
3
Standing Calf Raise
5
8-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Sets
6-8 Reps
1-6 Reps
-
-
2
Military Press (Barbell)
3 Sets
8-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
4
Front Raise
3 Sets
8-20 Reps
-
5
Skull Crusher (Barbell)
4 Sets
8-20 Reps
-
6
Dip (Bodyweight)
5 Sets
5-20 Reps
-
Day 2
1
Barbell Row
3 Sets
6-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-20 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
5
Hammer Curl
3 Sets
8-20 Reps
-
6
Concentration Curl
3 Sets
8-20 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
5 Sets
6-8 Reps
8-10 Reps
-
-
2
Romanian Deadlift (Trap Bar)
4 Sets
6-8 Reps
-
3
Standing Calf Raise
5 Sets
8-20 Reps
-
Day 4
1
Push Press (Barbell)
4 Sets
2 Sets
6-8 Reps
1-6 Reps
-
-
2
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
3
Bench Press (Barbell)
3 Sets
6-8 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8-15 Reps
-
5
Pec Fly (Dumbbell)
3 Sets
8-20 Reps
-
6
Skull Crusher (Barbell)
4 Sets
8-20 Reps
-
7
Dip (Bodyweight)
5 Sets
5-20 Reps
-
Day 5
1
Barbell Row
3 Sets
6-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-20 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
5
Hammer Curl
3 Sets
8-20 Reps
-
6
Concentration Curl
3 Sets
8-20 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
3 Sets
6-8 Reps
1-6 Reps
-
-
2
Squat (Barbell)
3 Sets
6-8 Reps
-
3
Standing Calf Raise
5 Sets
8-20 Reps
-