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GRØJ-GAINZ

by Matthew H.
1 athletes joined

Program Description

Do you have a home gym with limited equipment? Do you want door frames to be terrified of your arrival? Do you want to incorporate Powerlifting, Bodybuilding, and calisthenics into your routine? This program is for you if you answered yes to all of those.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 09, 2025 10:12
  • Last Edited
    Jun 18, 2025 11:09

Summary

Unleash your potential with GRØJ-GAINZ, a 12-week program designed to build strength and muscle through a focused 4-day split. Each session combines compound lifts like the Deadlift and Bench Press with accessory movements to maximize hypertrophy and enhance overall fitness. With a mix of barbell, cable, and bodyweight exercises, you'll challenge your body while enjoying the flexibility of a garage gym setup. Get ready to transform your physique and elevate your lifting game!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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 (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
AMRAP
-
6
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
CHEST EXPANDER
3
AMRAP
-
7
Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bicep Curl (Cable)
3
AMRAP
-
4
Tricep Pushdown (Cable)
3
AMRAP
-
5
Hanging Leg Raise
2
AMRAP
-
6
Walking Lunge (Dumbbell)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Seated Row (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
6
CHEST EXPANDER
3 Sets
AMRAP
-
7
Push Up
1 Set
AMRAP
-
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Front Squat (Barbell)
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
3 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
6
Farmer's Walk (Weighted)
1 Set
AMRAP
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Dip (Bodyweight)
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
6
CHEST EXPANDER
3 Sets
AMRAP
-
7
Push Up
1 Set
AMRAP
-
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Bicep Curl (Cable)
3 Sets
AMRAP
-
4
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
5
Hanging Leg Raise
2 Sets
AMRAP
-
6
Walking Lunge (Dumbbell)
2 Sets
AMRAP
-