Program Description
Designed for well equipped home gym, need squat rack w/ barbell, some dumbbells, GHD, leg extension/curl, cable system
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 29, 2025 11:46
- Last EditedJun 18, 2025 10:31
Summary
Trey's Barn Gym Program is a comprehensive 12-week training regimen designed for those ready to push their limits. With a rigorous 7-day workout schedule, you'll engage in a variety of exercises targeting all major muscle groups, from barbell bench presses to bodyweight squats. This program emphasizes strength, endurance, and muscle growth, ensuring you stay challenged and motivated every step of the way. Equip yourself with a full gym setup and get ready to transform your fitness journey!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Raise2 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 Pulldown3 Sets
-
4
Leg Extension3 Sets
-
5
Lying Leg Curl3 Sets
-
Day 4
1
Deadlift (Barbell)3 Sets
-
2
Ring Dip3 Sets
-
3
Dumbbell Row3 Sets
-
4
Jump Squat2 Sets
-
5
Cable Shrug3 Sets
-
Day 5
1
Overhead Press (Barbell)3 Sets
-
2
Ring Push Up2 Sets
-
3
Overhead Extension (Dumbbell)3 Sets
-
4
Shrug (Dumbbell)1 Set
-
5
Tractor Weight Shrug1 Set
-
6
Ring Row2 Sets
-
Day 7
1
Split Squat (Barbell)3 Sets
-
2
Lateral Raise (Cable)3 Sets
-
3
Alternating Dumbbell Curl3 Sets
-
4
Glute-Ham Raise1 Set
-
5
Face Pull3 Sets
-
Day 6
1
Weighted Vest Sprint1 Set
3 Reps
-
2
Burpee1 Set
50 Reps
-
3
Box Jump1 Set
20 Reps
-
4
Band Pull Apart1 Set
-
5
Band Curl1 Set
-
6
Ab Wheel1 Set
-
7
Pull-Up (Bodyweight)1 Set
-
8
Pull-Up (Weighted)1 Set
-