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Be strong

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Program Description

Be strong

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2024 11:44
  • Last Edited
    Jun 18, 2025 12:14

Summary

Unlock your strength potential with the "Be Strong" program, a comprehensive 12-week journey designed for serious lifters. With six days of targeted training each week, you'll engage in dynamic supersets that focus on major muscle groups, ensuring balanced development and explosive gains. This program combines heavy lifts like the barbell bench press and safety bar squats with accessory work to sculpt your physique and enhance overall performance. Get ready to push your limits and build the strength you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
1
10 reps
20 reps
12 reps
-
-
-
1B
Tricep Pushdown (Cable)
4
12 reps
-
2A
Seated Overhead Press (Barbell)
1
3
10 reps
15 reps
-
-
2B
Lateral Raise (Dumbbell)
4
12 reps
-
2C
Neck Extension
4
12 reps
-
3A
Single Arm Overhead Tricep Extension
4
10 reps
-
3B
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
2
2
10 reps
12 reps
-
-
1B
Rear Delt Fly (Cable)
3
15 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Leg Curl
4
25 reps
-
3
Leg Extension
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
2
10 reps
12 reps
-
-
1B
Bicep Curl (Barbell)
1
3
10 reps
15 reps
-
-
2A
Barbell Row
2
2
10 reps
12 reps
-
-
2B
Straight Arm Pulldown
4
15 reps
-
3A
Bicep Curl (Cable)
4
12 reps
-
3B
Hammer Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
10 reps
15 reps
-
-
1B
Decline Bench Press (Dumbbell)
4
12 reps
-
2A
JM Press
4
15 reps
-
2B
Decline Push Up
5
20 reps
-
2C
Neck Extension
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
3
10 reps
15 reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
2A
Leg Curl
4
25 reps
-
2B
Neck Extension
4
10 reps
-
3A
Leg Extension
4
25 reps
-
3B
Rear Delt Fly (Cable)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Single Arm)
4
20 reps
-
1B
Preacher Curl (EZ Bar)
4
10 reps
-
2A
Rack Pull (Barbell)
4
10 reps
-
2B
Good Morning
4
10 reps
-
3A
Incline Curl (Dumbbell)
4
10 reps
-
3B
Face Pull
4
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
20 Reps
12 Reps
-
-
-
1B
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
2A
Seated Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
15 Reps
-
-
2B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
2C
Neck Extension
4 Sets
12 Reps
-
3A
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
3B
Standing Calf Raise
4 Sets
15 Reps
-
Day 2
1A
Safety Bar Squat
2 Sets
2 Sets
10 Reps
12 Reps
-
-
1B
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
2A
Standing Calf Raise
3 Sets
15 Reps
-
2B
Leg Curl
4 Sets
25 Reps
-
3
Leg Extension
4 Sets
25 Reps
-
Day 3
1A
Underhand Lat Pulldown
2 Sets
2 Sets
10 Reps
12 Reps
-
-
1B
Bicep Curl (Barbell)
1 Set
3 Sets
10 Reps
15 Reps
-
-
2A
Barbell Row
2 Sets
2 Sets
10 Reps
12 Reps
-
-
2B
Straight Arm Pulldown
4 Sets
15 Reps
-
3A
Bicep Curl (Cable)
4 Sets
12 Reps
-
3B
Hammer Curl
4 Sets
10 Reps
-
Day 4
1A
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
15 Reps
-
-
1B
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2A
JM Press
4 Sets
15 Reps
-
2B
Decline Push Up
5 Sets
20 Reps
-
2C
Neck Extension
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)
1 Set
3 Sets
10 Reps
15 Reps
-
-
1B
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
2A
Leg Curl
4 Sets
25 Reps
-
2B
Neck Extension
4 Sets
10 Reps
-
3A
Leg Extension
4 Sets
25 Reps
-
3B
Rear Delt Fly (Cable)
4 Sets
10 Reps
-
Day 6
1A
Lat Pulldown (Single Arm)
4 Sets
20 Reps
-
1B
Preacher Curl (EZ Bar)
4 Sets
10 Reps
-
2A
Rack Pull (Barbell)
4 Sets
10 Reps
-
2B
Good Morning
4 Sets
10 Reps
-
3A
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
3B
Face Pull
4 Sets
10 Reps
-