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Neal Power building

by Neal S.
1 athletes joined

Program Description

Adding size and strength to your frame for powerlifting  and strongman 

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 17, 2025 06:02
  • Last Edited
    Jun 18, 2025 12:19

Summary

Unleash your strength with the Neal Power Building program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a mix of barbell and machine exercises, including deadlifts, bench presses, and squats, targeting major muscle groups for maximum growth. Each session is structured to progressively challenge your limits, ensuring you build both power and endurance. Equip your garage gym and get ready to transform your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Week 1
1 / 12 Weeks
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Box Squat (Barbell)
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Cable Low Row
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Lying Leg Curl
3 Sets
15 Reps
-
7
Standing Calf Raise
2 Sets
20 Reps
-
8
Indoor Bike
1 Set
20 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
8
Squat (Barbell)
3 Sets
10 Reps
-
9
Indoor Bike
1 Set
20 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
8
Squat (Barbell)
3 Sets
10 Reps
-
9
Indoor Bike
1 Set
20 mins
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
8
Squat (Barbell)
3 Sets
10 Reps
-
9
Indoor Bike
1 Set
20 mins
-