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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 03, 2025 03:20

Summary

Unlock your potential with the MJ Strength and Muscle Building Program, a comprehensive 12-week journey designed for serious lifters. Committing to six days a week, you'll engage in targeted hypertrophy workouts, focusing on both push and pull movements to maximize muscle growth and strength. Each session is meticulously crafted to challenge your limits, featuring essential lifts like barbell rows and deadlifts, ensuring a balanced development across all major muscle groups. Get ready to elevate your training and achieve the physique you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
10.3%
Front Delts
9.2%
Hamstrings
9.2%
Lats
8.6%
Quadriceps
7.9%
Middle Delts
7.8%
Chest
6.9%
Biceps
6.7%
Glutes
6.5%
Calves
3.5%
Rear Delts
3.1%
Lower Back
2.9%
Abs
2.2%
Forearms
1.1%
Adductors
0.9%
Abductors
0.3%
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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
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
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