logo
BoostcampPNG

Oldschool Garage Training

by Joonaz

Program Description

**Oldschool Garage Training** is an 18-week program designed to build strength and muscle through a classic, no-frills approach to lifting. With 54 training sessions, this program emphasizes compound movements and progressive overload, ensuring you challenge your body week after week. Each workout focuses on major muscle groups, featuring exercises like Pull-Ups, Bench Presses, and Squats, all aimed at maximizing your gains. Get ready to embrace the grind and transform your physique with tried-and-true methods that deliver results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2025 04:18
  • Last Edited
    Aug 26, 2025 05:05
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-10 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
10-12 reps
10-15 reps
-
-
3
Barbell Row
1
1
6-8 reps
8-10 reps
-
-
4
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8-12 reps
10-15 reps
-
-
2
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
3
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
4
Lu Raise
1
1
8-12 reps
10-15 reps
-
-
5
Bicep Curl (Dumbbell)
1
8-12 reps
-
6
Overhead Extension (EZ Bar)
1
8-12 reps
-
7
Concentration Curl
1
10-15 reps
-
8
Overhead Tricep Extension (Cable)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
-
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
5
Standing Calf Raise
1
1
15-20 reps
10-15 reps
-
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
2
Bench Press (Close Grip)
1 Set
1 Set
10-12 Reps
10-15 Reps
-
-
3
Barbell Row
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
4
Chest Fly (Dumbbell)
1 Set
1 Set
15-20 Reps
10-15 Reps
-
-
Day 3
1
Squat (Barbell)
2 Sets
10-15 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
15-20 Reps
10-15 Reps
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
15-20 Reps
10-15 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
15-20 Reps
10-15 Reps
-
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
-
-
2
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
-
-
4
Lu Raise
1 Set
1 Set
8-12 Reps
10-15 Reps
-
-
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
-
6
Overhead Extension (EZ Bar)
1 Set
8-12 Reps
-
7
Concentration Curl
1 Set
10-15 Reps
-
8
Overhead Tricep Extension (Cable)
1 Set
10-15 Reps
-