Soldier Boy

by Callme69og666

2 athletes joined

Program Description

Its mainly to built muscle

Program Overview

Level
Intermediate, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Aug 09, 2024 10:14
Last Edited
Aug 20, 2024 07:48

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

8 reps

2

Seated Overhead Press (Dumbbell)

4

15 reps

3

Farmer's Walk (Weighted)

4

1 mins

4

Kettlebell Swing

3

5 reps

Day 1

1

Squat (Barbell)

4

8 reps

2

Seated Overhead Press (Dumbbell)

4

15 reps

3

Farmer's Walk (Weighted)

4

1 mins

4

Kettlebell Swing

3

5 reps

Day 1

1

Squat (Barbell)

4

8 reps

2

Seated Overhead Press (Dumbbell)

4

15 reps

3

Farmer's Walk (Weighted)

4

1 mins

4

Kettlebell Swing

3

5 reps

Day 1

1

Squat (Barbell)

4

8 reps

2

Seated Overhead Press (Dumbbell)

4

15 reps

3

Farmer's Walk (Weighted)

4

1 mins

4

Kettlebell Swing

3

5 reps

Day 2

1

Hip Thrust (Bodyweight)

4

8 reps

2

Dumbbell Row

4

8 reps

3

Romanian Deadlift (Barbell)

4

12 reps

4

Shrug (Dumbbell)

4

15 reps

Day 2

1

Hip Thrust (Bodyweight)

1

2

Dumbbell Row

1

3

Romanian Deadlift (Barbell)

1

4

Shrug (Dumbbell)

1

2 reps

Day 2

1

Hip Thrust (Bodyweight)

1

2

Dumbbell Row

1

3

Romanian Deadlift (Barbell)

1

4

Shrug (Dumbbell)

1

2 reps

Day 2

1

Hip Thrust (Bodyweight)

1

2

Dumbbell Row

1

3

Romanian Deadlift (Barbell)

1

4

Shrug (Dumbbell)

1

2 reps

Day 3

1

Squat (Barbell)

4

8 reps

2

Seated Overhead Press (Dumbbell)

4

15 reps

3

Farmer's Walk (Weighted)

4

1 mins

4

Kettlebell Swing

3

5 reps

Day 3

1

Squat (Barbell)

4

8 reps

2

Seated Overhead Press (Dumbbell)

4

15 reps

3

Farmer's Walk (Weighted)

4

1 mins

4

Kettlebell Swing

3

5 reps

Day 3

1

Squat (Barbell)

4

8 reps

2

Seated Overhead Press (Dumbbell)

4

15 reps

3

Farmer's Walk (Weighted)

4

1 mins

4

Kettlebell Swing

3

5 reps

Day 3

1

Squat (Barbell)

4

8 reps

2

Seated Overhead Press (Dumbbell)

4

15 reps

3

Farmer's Walk (Weighted)

4

1 mins

4

Kettlebell Swing

3

5 reps

Day 1

1

Squat (Barbell)

4 Sets

8 Reps

2

Seated Overhead Press (Dumbbell)

4 Sets

15 Reps

3

Farmer's Walk (Weighted)

4 Sets

1 mins

4

Kettlebell Swing

3 Sets

5 Reps

Day 3

1

Squat (Barbell)

4 Sets

8 Reps

2

Seated Overhead Press (Dumbbell)

4 Sets

15 Reps

3

Farmer's Walk (Weighted)

4 Sets

1 mins

4

Kettlebell Swing

3 Sets

5 Reps

Day 2

1

Hip Thrust (Bodyweight)

4 Sets

8 Reps

2

Dumbbell Row

4 Sets

8 Reps

3

Romanian Deadlift (Barbell)

4 Sets

12 Reps

4

Shrug (Dumbbell)

4 Sets

15 Reps