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BoostcampPNG

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 04, 2025 03:05
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
-
-