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BoostcampPNG

GZCL & Bullmastiff

by Sergio Lacayo

Program Description

The most enjoyable program, a mix of strengh and hypertrophy always focused on recovery

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 06:04
  • Last Edited
    Sep 02, 2025 01:26
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Triceps
10.8%
Hamstrings
9.6%
Glutes
9.1%
Front Delts
8.7%
Middle Delts
8.1%
Chest
7.5%
Calves
7.5%
Lats
6.7%
Biceps
6.7%
Upper Back
6%
Abs
2.6%
Adductors
1.7%
Lower Back
1.7%
Forearms
0.7%
Rear Delts
0.7%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
1
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
60%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
60%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
60%
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
5
Chest Press (Machine)
1 Set
1 Set
15 Reps
25 Reps
-
-
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
7
Calf Raise (Leg Press)
2 Sets
1 Set
15 Reps
25 Reps
-
-
Day 2
1
Overhead Press (Barbell)
4 Sets
6 Reps
60%
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
5
Leg Curl
2 Sets
1 Set
15 Reps
25 Reps
-
-
6
Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
-
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
60%
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
5
Chest Press (Machine)
2 Sets
1 Set
15 Reps
25 Reps
-
-
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
-
-
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
60%
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)
2 Sets
1 Set
15 Reps
25 Reps
-
-
5
Leg Curl
2 Sets
1 Set
15 Reps
25 Reps
-
-
6
Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
-
-