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Trey's Barn Gym Program

by Trey S.
1 athletes joined

Program Description

Designed for well equipped home gym, need squat rack w/ barbell, some dumbbells, GHD, leg extension/curl, cable system

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 29, 2025 11:46
  • Last Edited
    May 25, 2025 03:37
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Calf Raise (Bodyweight)
1
-
3
Preacher Curl (Dumbbell)
3
-
4
Upright Row (Barbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
-
2
Tractor Weight Calf Raise
2
-
3
Hip Thrust (Bodyweight)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Lateral Raise (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Lat Pulldown
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Ring Dip
3
-
3
Dumbbell Row
3
-
4
Jump Squat
2
-
5
Cable Shrug
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
-
2
Ring Push Up
2
-
3
Overhead Extension (Dumbbell)
3
-
4
Shrug (Dumbbell)
1
-
5
Tractor Weight Shrug
1
-
6
Ring Row
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Vest Sprint
1
3 reps
-
2
Burpee
1
50 reps
-
3
Box Jump
1
20 reps
-
4
Band Pull Apart
1
-
5
Band Curl
1
-
6
Ab Wheel
1
-
7
Pull-Up (Bodyweight)
1
-
8
Pull-Up (Weighted)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Alternating Dumbbell Curl
3
-
4
Glute-Ham Raise
1
-
5
Face Pull
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Calf Raise (Bodyweight)
1 Set
-
3
Preacher Curl (Dumbbell)
3 Sets
-
4
Upright Row (Barbell)
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Tractor Weight Calf Raise
2 Sets
-
3
Hip Thrust (Bodyweight)
2 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
Day 3
1
Bicep Curl (Cable)
3 Sets
-
2
Tricep Pushdown (Cable)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lying Leg Curl
3 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Ring Dip
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Jump Squat
2 Sets
-
5
Cable Shrug
3 Sets
-
Day 5
1
Overhead Press (Barbell)
3 Sets
-
2
Ring Push Up
2 Sets
-
3
Overhead Extension (Dumbbell)
3 Sets
-
4
Shrug (Dumbbell)
1 Set
-
5
Tractor Weight Shrug
1 Set
-
6
Ring Row
2 Sets
-
Day 7
1
Split Squat (Barbell)
3 Sets
-
2
Lateral Raise (Cable)
3 Sets
-
3
Alternating Dumbbell Curl
3 Sets
-
4
Glute-Ham Raise
1 Set
-
5
Face Pull
3 Sets
-
Day 6
1
Weighted Vest Sprint
1 Set
3 Reps
-
2
Burpee
1 Set
50 Reps
-
3
Box Jump
1 Set
20 Reps
-
4
Band Pull Apart
1 Set
-
5
Band Curl
1 Set
-
6
Ab Wheel
1 Set
-
7
Pull-Up (Bodyweight)
1 Set
-
8
Pull-Up (Weighted)
1 Set
-