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BoostcampPNG

simple program

by Joey M.
1 athletes joined

Program Description

strength and muscle

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2025 02:09
  • Last Edited
    Oct 05, 2025 02:12

Summary

Transform your fitness journey with this straightforward 16-week program designed for those ready to build strength and muscle efficiently. Comprising four training days each week, you'll engage in foundational barbell exercises like the Bench Press, Squat, and Overhead Press, complemented by targeted accessory movements. Perfect for a garage gym setup, this program emphasizes progressive overload and proper form, ensuring you maximize gains while minimizing injury risk. Get ready to elevate your lifting game and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Upper Back
9.8%
Front Delts
9.1%
Middle Delts
9%
Quadriceps
8.7%
Biceps
8.4%
Hamstrings
7.6%
Lats
6.9%
Abs
6.5%
Glutes
6.2%
Chest
5.6%
Forearms
4.6%
Lower Back
3.7%
Rear Delts
1.9%
Adductors
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Face Pull
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Front Squat (Barbell)
3
8-10 reps
-
4
Leg Curl
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Upright Row (Cable)
3
12-15 reps
-
7
Cable Crunch
3
10-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Dip (Weighted)
3 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
10-20 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
-
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Front Squat (Barbell)
3 Sets
8-10 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
-