Program Description
**Back to Basics** is an 18-week program designed to help you build a solid foundation in strength training. With 72 workout days, you'll engage in fundamental exercises like barbell squats, Romanian deadlifts, and weighted dips, focusing on proper form and progressive overload. This program is perfect for lifters of all levels looking to enhance their strength and muscle development. Get ready to master the essentials and see significant gains in your performance and physique!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 05, 2025 04:21
- Last EditedOct 05, 2025 06:48
Summary
**Back to Basics** is an 18-week strength training program designed for those ready to refine their lifting fundamentals. Committing four days a week, you'll focus on essential barbell and dumbbell exercises, including squats, deadlifts, and dips, to build a solid foundation of strength and muscle. Each session emphasizes progressive overload, ensuring you challenge yourself while mastering technique. Perfect for garage gym enthusiasts, this program will elevate your lifting game and set you up for long-term success. Get ready to transform your strength with tried-and-true movements!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Hamstrings
9.9%
Glutes
8.6%
Biceps
8.6%
Middle Delts
8.6%
Quadriceps
7.4%
Calves
6.2%
Front Delts
6.2%
Lats
6.2%
Upper Back
6.2%
Lower Back
4.9%
Abs
3.7%
Chest
3.7%
Adductors
2.5%
Forearms
1.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Calf Raise
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Standing Calf Raise3 Sets
8-12 Reps
-
Day 1
1
Dip (Weighted)3 Sets
8-12 Reps
-
2
Pull-Up (Weighted)3 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
5
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
Day 3
1
Dip (Weighted)3 Sets
8-12 Reps
-
2
Pull-Up (Weighted)3 Sets
8-12 Reps
-
3
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
5
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Standing Calf Raise3 Sets
8-12 Reps
-