logo
BoostcampPNG

Muscle Builder

by Bhavin S.

Program Description

Unlock your potential with the Muscle Builder program, an 18-week journey designed to sculpt and strengthen your physique. Committing just 60 minutes a day, five days a week, you'll engage in a comprehensive bodybuilding routine that caters to all skill levels, from beginners to advanced lifters. Utilizing a full gym, this program focuses on hypertrophy and muscle definition, ensuring you build size and strength effectively. Get ready to transform your body and elevate your fitness game!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 25, 2025 02:40
  • Last Edited
    Nov 25, 2025 02:40
Muscle Engagement
Front
Back
MuscleSet
Abs
12.5%
Hamstrings
10.7%
Quadriceps
10.1%
Upper Back
9.5%
Triceps
8.7%
Glutes
8.6%
Lats
7.1%
Front Delts
6.8%
Biceps
6.3%
Chest
5.2%
Middle Delts
3%
Forearms
3%
Calves
2.7%
Lower Back
2.2%
Adductors
1.6%
Cardio
0.8%
Abductors
0.8%
Rear Delts
0.5%
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
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)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
2
8-12 reps
-
5
Overhead Press (Barbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-15 reps
-
7
Bicep Curl (EZ Bar)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
6-10 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Assisted)
3
6-10 reps
-
4
Leg Press
3
10-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Leg Curl
2
10-15 reps
-
7
Bench Press (Close Grip)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Abs Crunch (Bodyweight)
3
AMRAP
-
2B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2C
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Assisted)
4
6-10 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Bench Press (Close Grip)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
One Arm Bent Over Row
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Preacher Curl (EZ Bar)
2
10-15 reps
-
7
Standing Calf Raise
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Seated Calf Raise
4
12-20 reps
-
6
Farmer's Walk (Weighted)
3
50-100 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 2
1
Cardio
1 Set
30 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Bench Press (Close Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Cardio
1 Set
30 mins
-
2A
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2C
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
5
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Standing Calf Raise
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-