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BoostcampPNG

2025

by xavier A.
1 athletes joined

Program Description

Simple and Effective Program to progress over time

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 11:39
  • Last Edited
    Jun 18, 2025 12:25

Summary

Embark on a transformative 16-week journey with the 2025 program, designed for dedicated lifters ready to elevate their strength and physique. This comprehensive plan features six days of targeted workouts each week, focusing on compound movements and isolation exercises to maximize muscle growth and endurance. From barbell bench presses to weighted pull-ups, you'll engage multiple muscle groups, ensuring balanced development and improved performance. Get ready to push your limits and achieve your fitness goals with structured progression and expert guidance!
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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
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
-
2
Lu Raise
3 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Lying Bicep Curl
3 Sets
-
5
Abs Crunch (Weighted)
3 Sets
-
Day 2
1
Pull-Up (Weighted)
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Kelso Shrug
2 Sets
-
5
Tricep Pushdown Rope
3 Sets
-
6
Face Pull
3 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Platz Squat
3 Sets
-
3
Lying Leg Curl
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Upright Row (Barbell)
3 Sets
-
3
Weighted Pushup
3 Sets
-
4
Strict Curl
3 Sets
-
5
Hanging Leg Raise
3 Sets
-
Day 5
1
Chin-Up (Weighted)
3 Sets
-
2
Chin-Up (Assisted)
2 Sets
-
3
Barbell Row
3 Sets
-
4
Kelso Shrug
2 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Tricep Pushdown Straight Bar
3 Sets
-
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Plate Loaded Hamstring Curl
3 Sets
-