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Barbatos Training

by Sergio Lacayo

Program Description

The most enjoyable program, a mix of strengh and hypertrophy always focused on recovery

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 02:51
  • Last Edited
    Sep 06, 2025 10:34

Summary

Embark on an 18-week journey with Barbatos Training, designed for those ready to elevate their strength and conditioning. This program spans four days a week, focusing on compound movements like squats, deadlifts, and bench presses to build muscle and enhance overall fitness. Each session is carefully structured to maximize intensity and volume, ensuring you push your limits while allowing for recovery. Get ready to transform your physique and unleash your potential in the gym!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Triceps
11.2%
Glutes
9.5%
Hamstrings
9.5%
Front Delts
9.2%
Chest
8.2%
Middle Delts
8.2%
Calves
6.6%
Lats
5.9%
Biceps
5.9%
Upper Back
5.3%
Abs
3%
Lower Back
2%
Adductors
2%
Forearms
0.7%
Rear Delts
0.7%
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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
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Calf Raise (Leg Press)
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
6 reps
4 reps
2 reps
1 reps
1 reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
2
1
15 reps
25 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2
1
15 reps
25 reps
-
-
5
Chest Press (Machine)
2
1
15 reps
25 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
2 reps
1 reps
1 reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
1
15 reps
25 reps
-
-
4
Lateral Raise (Cable)
2
1
15 reps
25 reps
-
-
5
Leg Curl
2
1
15 reps
25 reps
-
-
6
Tricep Extension (Cable)
2
1
15 reps
25 reps
-
-
7
Seated Calf Raise
2
1
15 reps
25 reps
-
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1%
40%
60%
70%
85%
95%
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
5
Chest Press (Machine)
2 Sets
1 Set
15 Reps
25 Reps
-
-
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
7
Calf Raise (Leg Press)
2 Sets
1 Set
15 Reps
25 Reps
-
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1%
40%
60%
70%
85%
95%
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
5
Leg Curl
2 Sets
1 Set
15 Reps
25 Reps
-
-
6
Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
2 Reps
1 Reps
1 Reps
1%
40%
60%
70%
85%
95%
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
5
Chest Press (Machine)
2 Sets
1 Set
15 Reps
25 Reps
-
-
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
30%
40%
60%
70%
85%
95%
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
2 Sets
1 Set
15 Reps
25 Reps
-
-
4
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
25 Reps
-
-
5
Leg Curl
2 Sets
1 Set
15 Reps
25 Reps
-
-
6
Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
25 Reps
-
-
7
Seated Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
-
-