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BoostcampPNG

DTread Upper/Lower

by Devin T.
2 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
    Jun 18, 2025 07:58

Summary

Transform your training with the DTread Upper/Lower program, a comprehensive 16-week journey designed for serious lifters. Committing just four days a week, you'll alternate between upper and lower body workouts, focusing on compound and isolation movements to build strength and muscle. Expect to tackle exercises like the Barbell Bench Press and Squats, ensuring a balanced approach to your fitness goals. Whether you're looking to increase your lifts or refine your physique, this program offers the structure and intensity you need to elevate your training. Get ready to push your limits and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
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
-