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BoostcampPNG

GZCLP - U/L

by Conal O.
1 athletes joined

Program Description

Get big, get strong. Love doing it

Program Overview

  • Level
    Novice
  • Goal
    Olympic Weightlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2026 07:44
  • Last Edited
    Mar 08, 2026 08:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Upper Back
10.6%
Hamstrings
9.6%
Triceps
9.6%
Front Delts
9.6%
Glutes
8.1%
Lats
7.6%
Abs
6.8%
Biceps
6.8%
Middle Delts
6.3%
Chest
5.5%
Rear Delts
3%
Adductors
2%
Lower Back
2%
Forearms
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
80%
3
Seated Overhead Press (Barbell)
2
1
12 reps
12 reps
60%
6%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Pec Deck (Machine)
1
1
1
25 reps
20 reps
15 reps
-
-
-
6
Reverse Pec Deck
1
1
1
25 reps
20 reps
15 reps
-
-
-
7
Chin-Up (Bodyweight)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Squat (Low Bar)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Leg Curl
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
4
4 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
60%
4
T-Bar Row
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Face Pull
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
12 reps
60%
4
Lat Pulldown
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
5
Leg Extension
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
6
Cable Crunch
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
7
Preacher Curl (Machine)
1
1
1
25 reps
20 reps
15 reps
50%
50%
50%
Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)
1 Set
1 Reps
90%
2
Squat (Low Bar)
4 Sets
4 Reps
80%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
60%
4
Lat Pulldown
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
5
Leg Extension
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
6
Leg Curl
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
7
Preacher Curl (Machine)
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
90%
2
Bench Press (Barbell)
4 Sets
4 Reps
80%
3
Seated Overhead Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
60%
6%
4
T-Bar Row
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
-
-
-
6
Reverse Pec Deck
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
-
-
-
7
Chin-Up (Bodyweight)
3 Sets
4 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Reps
90%
2
Overhead Press (Barbell)
4 Sets
4 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
60%
4
T-Bar Row
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
6
Face Pull
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
90%
2
Deadlift (Barbell)
4 Sets
4 Reps
80%
3
High Bar Squat (Barbell)
3 Sets
12 Reps
60%
4
Lat Pulldown
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
5
Leg Extension
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
6
Cable Crunch
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%
7
Preacher Curl (Machine)
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
50%
50%
50%