Program Description
Full body strenght.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedJul 14, 2025 05:38
- Last EditedJul 23, 2025 09:54
Summary
The Rainer Full Body A/B program is an 18-week training regimen designed to maximize your strength and muscle gains with a balanced approach. Committing to five days a week, you'll alternate between two distinct workouts that target all major muscle groups, ensuring comprehensive development and recovery. Each session features a mix of barbell, dumbbell, and bodyweight exercises, emphasizing key lifts like squats, deadlifts, and bench presses. Get ready to push your limits and achieve your fitness goals with this structured plan tailored for everyday lifters!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Smith Machine)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Split Squat (Dumbbell)
4
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Military Press (Barbell)
4
8 reps
-
3
Pull-Up (Band)
5
10 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
-
2
Bench Press (Smith Machine)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Split Squat (Dumbbell)4 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)3 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Military Press (Barbell)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Tricep Extension (Cable)4 Sets
12 Reps
-
5
Bicep Curl (Barbell)4 Sets
12 Reps
-
6
Back Extension (Weighted)3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)4 Sets
8 Reps
-
2
Bench Press (Smith Machine)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Split Squat (Dumbbell)4 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Military Press (Barbell)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Tricep Extension (Cable)4 Sets
12 Reps
-
5
Bicep Curl (Barbell)4 Sets
12 Reps
-
6
Back Extension (Weighted)3 Sets
15 Reps
-
Day 5
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Military Press (Barbell)4 Sets
8 Reps
-
3
Pull-Up (Band)5 Sets
10 Reps
-
4
Tricep Extension (Cable)4 Sets
12 Reps
-
5
Bicep Curl (Barbell)4 Sets
12 Reps
-
6
Back Extension (Weighted)3 Sets
15 Reps
-