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MJ Strength and Muscle building program

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Program Description

This is push pull leg strategy based strength and Hypertrophy program which targets to strength your muscles and build them

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2025 04:48
  • Last Edited
    Aug 01, 2025 06:04
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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
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Chin-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Face Pull
4
10 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Press
3
6 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Seated Hamstring Curl
4
15 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Dumbbell)
4
10 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Overhead Extension (EZ Bar)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Standing Calf Raise
4
12 reps
-
Week 1
1 / 12 Weeks
Day 5
1
Barbell Row
4 Sets
8 Reps
-
2
Pull-Up (Weighted)
4 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
15 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Front Squat (Barbell)
4 Sets
10 Reps
-
3
Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Seated Hamstring Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
4 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
4 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Overhead Extension (EZ Bar)
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Press
3 Sets
6 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
4
Seated Hamstring Curl
4 Sets
15 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
Day 2
1
Barbell Row
5 Sets
5 Reps
-
2
Chin-Up (Weighted)
4 Sets
6 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Face Pull
4 Sets
10 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@7.5
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7.5
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5
5
Skull Crusher (Barbell)
3 Sets
10 Reps
@7