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germs

by James H

Program Description

germs

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 27, 2025 06:54
  • Last Edited
    Oct 28, 2025 08:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Chest
10.7%
Front Delts
9.4%
Triceps
9.2%
Quadriceps
7.8%
Middle Delts
7.8%
Hamstrings
7.3%
Glutes
7.1%
Lats
7%
Biceps
6.4%
Abs
3.9%
Lower Back
3.1%
Rear Delts
2.8%
Calves
2.5%
Forearms
1.5%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
2
2
6 reps
7 reps
-
-
3
Incline Bench Press (Dumbbell)
2
1
8 reps
10 reps
-
-
4
One Arm Bent Over Row
3
10 reps
-
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
-
RPE 6.5
6
Shrug (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
4
Goblet Squat
1
-
5
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Dumbbell)
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Curl Into Kickback
3
12 reps
-
5
Shrug (Barbell)
3
12 reps
-
6
Single Arm Farmer Carry
3
30 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Bent Over Row (Barbell)
2 Sets
2 Sets
6 Reps
7 Reps
-
-
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
-
-
4
One Arm Bent Over Row
3 Sets
10 Reps
-
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
-
@6.5
6
Shrug (Dumbbell)
3 Sets
12 Reps
@6.5
Day 2
1
Squat (Barbell)
1 Set
-
2
Romanian Deadlift (Barbell)
1 Set
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
-
4
Goblet Squat
1 Set
-
5
Standing Calf Raise
1 Set
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
2
Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Curl Into Kickback
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Single Arm Farmer Carry
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-