Program Description
The most enjoyable program, a mix of strengh and hypertrophy always focused on recovery
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMay 26, 2025 06:04
- Last EditedSep 10, 2025 04:32
Summary
Transform your physique with the Barbatos Lupus Training program, an 18-week cutting plan designed for dedicated lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups to maximize fat loss while preserving strength. Utilizing equipment commonly found in a garage gym, this program emphasizes progressive overload and varied intensity to keep your workouts challenging and effective. Get ready to sculpt your body and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.8%
Triceps
10.7%
Lats
10.1%
Upper Back
9%
Front Delts
8.4%
Biceps
8.2%
Hamstrings
7.6%
Chest
7.6%
Middle Delts
7.6%
Calves
7.5%
Glutes
5.5%
Abs
2.3%
Adductors
1.6%
Lower Back
1.6%
Forearms
0.7%
Rear Delts
0.7%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Leg Extension
1
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Calf Raise (Leg Press)
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
5
Leg Curl
1
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
7
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Dumbbell)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Leg Extension
1
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
7
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Lat Pulldown
2
1
15 reps
25 reps
-
-
3
Leg Extension
1
1
15 reps
25 reps
-
-
4
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
5
Hammer Curl (Dumbbell)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
5
Leg Curl
1
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
7
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
3
Lateral Raise (Cable)
1
1
15 reps
25 reps
-
-
4
Leg Curl
1
1
15 reps
25 reps
-
-
5
Tricep Extension (Cable)
1
1
15 reps
25 reps
-
-
6
Seated Calf Raise
1
1
15 reps
25 reps
-
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)4 Sets
6-10 Reps
-
2
Bench Press (Barbell)3 Sets
10 Reps
-
3
Lat Pulldown2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Leg Extension1 Set
1 Set
15 Reps
25 Reps
-
-
5
Chest Press (Machine)1 Set
1 Set
15 Reps
25 Reps
-
-
6
Hammer Curl (Dumbbell)1 Set
1 Set
15 Reps
25 Reps
-
-
7
Calf Raise (Leg Press)1 Set
1 Set
15 Reps
25 Reps
-
-
Day 2
1
Overhead Press (Barbell)4 Sets
6-10 Reps
-
2
Deadlift (Barbell)3 Sets
10 Reps
-
3
Bent Over Row (Barbell)2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
15 Reps
25 Reps
-
-
5
Leg Curl1 Set
1 Set
15 Reps
25 Reps
-
-
6
Tricep Extension (Cable)1 Set
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise1 Set
1 Set
15 Reps
25 Reps
-
-
Day 3
1
Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Squat (Barbell)3 Sets
10 Reps
-
3
Lat Pulldown2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Leg Extension1 Set
1 Set
15 Reps
25 Reps
-
-
5
Chest Press (Machine)1 Set
1 Set
15 Reps
25 Reps
-
-
6
Hammer Curl (Dumbbell)1 Set
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise1 Set
1 Set
15 Reps
25 Reps
-
-
Day 4
1
Deadlift (Barbell)4 Sets
6-10 Reps
-
2
Overhead Press (Barbell)3 Sets
10 Reps
-
3
Bent Over Row (Barbell)2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Lateral Raise (Cable)1 Set
1 Set
15 Reps
25 Reps
-
-
5
Leg Curl1 Set
1 Set
15 Reps
25 Reps
-
-
6
Tricep Extension (Cable)1 Set
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise1 Set
1 Set
15 Reps
25 Reps
-
-