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Turtle Strength

by Justin A.

Program Description

A beginner/novice level program adjustable to your volume liking for people who are just stating or have been at it for up to two years

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 26, 2024 02:49
  • Last Edited
    Jun 18, 2025 12:24

Summary

Unleash your inner strength with the Turtle Strength program, a comprehensive 12-week journey designed for serious lifters looking to build muscle and enhance their performance. Comprising four targeted workouts each week, this program focuses on compound movements like the Romanian deadlift and barbell squat, ensuring you engage multiple muscle groups for maximum results. With a mix of bodyweight exercises and supersets, you'll challenge your limits while developing functional strength. Join the ranks of those who are ready to elevate their training and achieve their fitness goals!
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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
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
-
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
10 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
7 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
RPE 9.5
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
-
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
10 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
7 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
RPE 9.5
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
3
Lunge (Bodyweight)
3 Sets
10-20 Reps
@9
4A
Leg Curl
2 Sets
12-15 Reps
@9
4B
Leg Extension
2 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
-
3
Dip (Bodyweight)
3 Sets
5-15 Reps
-
4
Landmine Row
3 Sets
10-15 Reps
-
5A
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8.5
5B
Tricep Extension (Barbell)
2 Sets
12-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-9
Day 3
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
-
3
Dip (Bodyweight)
3 Sets
5-15 Reps
-
4
Landmine Row
3 Sets
10-15 Reps
-
5A
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8.5
5B
Tricep Extension (Barbell)
2 Sets
12-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
3
Lunge (Bodyweight)
3 Sets
10-20 Reps
@9
4A
Leg Curl
2 Sets
12-15 Reps
@9
4B
Leg Extension
2 Sets
12-15 Reps
@9