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BoostcampPNG

DTread Upper/Lower

by Devin T.
1 athletes joined

Program Description

To get the heartrate up, in the range of fat loss and muscle growth.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 19, 2025 07:55
  • Last Edited
    May 22, 2025 07:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
5 reps
-
-
-
2
T-Bar Row
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Upright Row (Cable)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Bicep Curl (Cable)
3
12 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Zottman Curl
3
7 reps
-
5
Side Lunge
3
10 reps
-
6
Calf Raise (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Upright Row (Cable)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
12 reps
-
3
Squat (Dumbbell)
3
10 reps
-
4
Calf Raise (Bodyweight)
3
15 reps
-
5
Wood Chop
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
-
-
-
2
T-Bar Row
3 Sets
6 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
5
Upright Row (Cable)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Bicep Curl (Cable)
3 Sets
12 Reps
-
3
Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Zottman Curl
3 Sets
7 Reps
-
5
Side Lunge
3 Sets
10 Reps
-
6
Calf Raise (Bodyweight)
3 Sets
12 Reps
-
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Upright Row (Cable)
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3
Squat (Dumbbell)
3 Sets
10 Reps
-
4
Calf Raise (Bodyweight)
3 Sets
15 Reps
-
5
Wood Chop
3 Sets
15 Reps
-