Program Description
Hypertrophy + Strength = Powerbuilding PPL
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 29, 2025 10:06
- Last EditedOct 12, 2025 08:33
Summary
Unlock your strength potential with the Barbell Powerbuilding PPL program, designed for serious lifters ready to commit to a transformative 12-week journey. This 5-day split focuses on pushing, pulling, and leg workouts, utilizing compound barbell movements to build muscle and power. Each session targets key muscle groups, ensuring balanced development and explosive gains. Perfect for those with a garage gym setup, this program will elevate your training and redefine your limits. Get ready to push your performance to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.9%
Front Delts
9.6%
Glutes
9.1%
Upper Back
8.4%
Biceps
8.4%
Middle Delts
8.3%
Chest
8.2%
Quadriceps
7.6%
Lats
7%
Hamstrings
6.8%
Calves
4.1%
Lower Back
3.6%
Abs
3.4%
Rear Delts
2.4%
Adductors
1.9%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
-
2
Hip Thrust (Barbell)
4
6-12 reps
-
3
Reverse Lunge (Barbell)
4
6-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
5
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Pendlay Row
4
8-10 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Overhead Press (Barbell)4 Sets
8-10 Reps
-
3
Incline Bench Press (Barbell)3 Sets
8-10 Reps
-
4
Dip (Weighted)3 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
Day 2
1
Barbell Row4 Sets
6-10 Reps
-
2
Pull-Up (Weighted)4 Sets
6-8 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
8-20 Reps
-
4
Bicep Curl (Barbell)4 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
8-20 Reps
-
Day 4
1
Bench Press (Close Grip)4 Sets
6-8 Reps
-
2
Overhead Press (Barbell)4 Sets
8-10 Reps
-
3
Incline Bench Press (Barbell)3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)5 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
6
Concentration Curl3 Sets
10-15 Reps
-
Day 5
1
Front Squat (Barbell)5 Sets
6-8 Reps
-
2
Romanian Deadlift (Trap Bar)4 Sets
8-10 Reps
-
3
Pendlay Row4 Sets
8-10 Reps
-
4
Pull-Up (Bodyweight)4 Sets
AMRAP
-
5
Standing Calf Raise3 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)5 Sets
6-8 Reps
-
2
Hip Thrust (Barbell)4 Sets
6-12 Reps
-
3
Reverse Lunge (Barbell)4 Sets
6-12 Reps
-
4
Standing Calf Raise5 Sets
12-15 Reps
-