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BoostcampPNG

2026 Guide to Sustainable Success

by Jason A.
1 athletes joined

Program Description

Increase weight or reps over time every week-even a little bit- to force muscle growth Always use good form before adding weight. Don’t ego lift Rest 60-90 seconds between sets on accessory lifts, 2-3 minutes for compounds Eat a surplus 1 g of protein for every lbs On rest days, bike for 30 minutes Stretch or do a mobility session Foam roll Aim for 7-9 hours of good sleep at night

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 28, 2025 05:13
  • Last Edited
    Dec 28, 2025 05:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
10.7%
Glutes
10.7%
Triceps
9.6%
Front Delts
9.6%
Abs
7.9%
Upper Back
6.2%
Middle Delts
6.2%
Lats
5.1%
Biceps
5.1%
Chest
4.5%
Lower Back
3.4%
Calves
3.4%
Rear Delts
2.8%
Adductors
2%
Abductors
0.8%
Forearms
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Barbell Row
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
8 reps
RPE 10
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
15 reps
RPE 10
6
Alternating Dumbbell Curl
3
10 reps
-
7
Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4A
Face Pull
2
12 reps
-
4B
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Leg Curl
3
15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Barbell Row
3 Sets
6 Reps
@10
3
Overhead Press (Barbell)
3 Sets
8 Reps
@10
4
Pull-Up (Weighted)
3 Sets
8 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
15 Reps
@10
6
Alternating Dumbbell Curl
3 Sets
10 Reps
-
7
Tricep Extension (Cable)
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Press (45 Degrees)
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Plank
3 Sets
1 mins
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4A
Face Pull
2 Sets
12 Reps
-
4B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Leg Curl
3 Sets
15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Back Extension (Weighted)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Hanging Leg Raise
3 Sets
10 Reps
-