Program Description
Incorporating periodization to manage recovery and strength progression.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 25, 2024 05:36
- Last EditedMay 05, 2025 03:00
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Quadriceps
8.9%
Glutes
8.8%
Hamstrings
8.5%
Lats
8.5%
Upper Back
8.5%
Front Delts
7.3%
Abs
6.9%
Chest
6.1%
Middle Delts
6.1%
Lower Back
5.6%
Biceps
4.7%
Forearms
4.1%
Calves
3.7%
Adductors
0.9%
Rear Delts
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Push Up
1
8-12 reps
-
4
Inverted Row
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Push Up
1
8-12 reps
-
4
Inverted Row
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8-12 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8-12 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
-
2
Good Morning
1
8-10 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
-
2
Good Morning
1
8-10 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Bodyweight)
1
10-15 reps
-
3
Dip (Weighted)
1
8-10 reps
-
4
T-Bar Row
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Bodyweight)
1
10-15 reps
-
3
Dip (Weighted)
1
8-10 reps
-
4
T-Bar Row
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
8-12 reps
-
2
Tricep Pushdown (Cable)
1
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
8-12 reps
-
2
Tricep Pushdown (Cable)
1
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-8 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-8 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
6-8 Reps
-
2
Pull-Up (Weighted)1 Set
6-8 Reps
-
3
Push Up1 Set
8-12 Reps
-
4
Inverted Row1 Set
8-12 Reps
-
Day 2
1
Bicep Curl (EZ Bar)1 Set
8-12 Reps
-
2
Tricep Extension (Cable)1 Set
8-12 Reps
-
3
Lateral Raise (Dumbbell)1 Set
8-12 Reps
-
4
Wrist Curls1 Set
10-20 Reps
-
Day 3
1
Squat (Barbell)1 Set
3-5 Reps
-
2
Good Morning1 Set
8-10 Reps
-
3
Pistol Squat1 Set
7-10 Reps
-
4
Standing Calf Raise1 Set
10-15 Reps
-
5
Hanging Leg Raise1 Set
10-15 Reps
-
Day 4
1
Seated Overhead Press (Barbell)1 Set
6-8 Reps
-
2
Pull-Up (Bodyweight)1 Set
10-15 Reps
-
3
Dip (Weighted)1 Set
8-10 Reps
-
4
T-Bar Row1 Set
8-12 Reps
-
Day 5
1
Hammer Curl1 Set
8-12 Reps
-
2
Tricep Pushdown (Cable)1 Set
8-12 Reps
-
3
One Arm Lateral Raise (Dumbbell)1 Set
8-12 Reps
-
4
Wrist Curls1 Set
10-20 Reps
-
Day 6
1
Front Squat (Barbell)1 Set
6-8 Reps
-
2
Romanian Deadlift (Barbell)1 Set
6-8 Reps
-
3
Pistol Squat1 Set
7-10 Reps
-
4
Standing Calf Raise1 Set
10-15 Reps
-
5
Hanging Leg Raise1 Set
10-15 Reps
-