logo
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
    Aug 25, 2025 01:38
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
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
8-12 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 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
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 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
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
-
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
8-12 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
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 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
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 (EZ Bar)
3 Sets
10-12 Reps
-
6
Upright Row (Cable)
3 Sets
12-15 Reps
-
7
Cable Crunch
3 Sets
10-12 Reps
-