Program Description
Low Rep Low Life’s Austin & Waterbury program with more shoulder and bicep work. Lifts are progressed in a four week wave with an optional deload on the 5th week. Feel free to skip if everything is progressing well. Change exercises based on preference and availability. I ultimately wanted a bodybuilding program with low reps, because I’m just a low rep low life.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalMuscle, Strength, Powerbuilding
- EquipmentFull Gym
- Program Length15 weeks
- Time Per Workout90 minutes
- CreatedMar 21, 2026 05:44
- Last EditedMar 24, 2026 01:30
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.2%
Hamstrings
10.2%
Glutes
9.4%
Front Delts
9.4%
Triceps
8.7%
Lats
8.2%
Biceps
8%
Chest
7.4%
Upper Back
6.7%
Abs
5.2%
Middle Delts
5.1%
Calves
3.1%
Lower Back
2.6%
Adductors
1.8%
Rear Delts
1.6%
Forearms
1.6%
Abductors
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
4
6 reps
-
4
Leg Curl
4
6 reps
-
5
Straight Leg Calf Raise
4
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
5 reps
-
3
Walking Lunge (Dumbbell)
4
5 reps
-
4
Leg Curl
4
5 reps
-
5
Straight Leg Calf Raise
4
5 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
-
2
Romanian Deadlift (Barbell)
4
4 reps
-
3
Walking Lunge (Dumbbell)
4
4 reps
-
4
Leg Curl
4
4 reps
-
5
Straight Leg Calf Raise
4
4 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
-
2
Romanian Deadlift (Barbell)
4
3 reps
-
3
Walking Lunge (Dumbbell)
4
3 reps
-
4
Leg Curl
4
3 reps
-
5
Straight Leg Calf Raise
4
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Walking Lunge (Dumbbell)
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Straight Leg Calf Raise
2
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
4
6 reps
-
4
Leg Curl
4
6 reps
-
5
Straight Leg Calf Raise
4
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
5 reps
-
3
Walking Lunge (Dumbbell)
4
5 reps
-
4
Leg Curl
4
5 reps
-
5
Straight Leg Calf Raise
4
5 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
-
2
Romanian Deadlift (Barbell)
4
4 reps
-
3
Walking Lunge (Dumbbell)
4
4 reps
-
4
Leg Curl
4
4 reps
-
5
Straight Leg Calf Raise
4
4 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
-
2
Romanian Deadlift (Barbell)
4
3 reps
-
3
Walking Lunge (Dumbbell)
4
3 reps
-
4
Leg Curl
4
3 reps
-
5
Straight Leg Calf Raise
4
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Walking Lunge (Dumbbell)
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Straight Leg Calf Raise
2
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Walking Lunge (Dumbbell)
4
6 reps
-
4
Leg Curl
4
6 reps
-
5
Straight Leg Calf Raise
4
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Romanian Deadlift (Barbell)
4
5 reps
-
3
Walking Lunge (Dumbbell)
4
5 reps
-
4
Leg Curl
4
5 reps
-
5
Straight Leg Calf Raise
4
5 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
-
2
Romanian Deadlift (Barbell)
4
4 reps
-
3
Walking Lunge (Dumbbell)
4
4 reps
-
4
Leg Curl
4
4 reps
-
5
Straight Leg Calf Raise
4
4 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
-
2
Romanian Deadlift (Barbell)
4
3 reps
-
3
Walking Lunge (Dumbbell)
4
3 reps
-
4
Leg Curl
4
3 reps
-
5
Straight Leg Calf Raise
4
3 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Walking Lunge (Dumbbell)
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Straight Leg Calf Raise
2
6 reps
-
6
Hanging Knee Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Bent Over Row (Barbell)
4
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Lat Pulldown (Single Arm)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
6
Bicep Curl (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown (Single Arm)
4
5 reps
-
5
Lateral Raise (Dumbbell)
4
5 reps
-
6
Bicep Curl (Barbell)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Bent Over Row (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Lat Pulldown (Single Arm)
4
4 reps
-
5
Lateral Raise (Dumbbell)
4
4 reps
-
6
Bicep Curl (Barbell)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
-
2
Bent Over Row (Barbell)
4
3 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
-
4
Lat Pulldown (Single Arm)
4
3 reps
-
5
Lateral Raise (Dumbbell)
4
3 reps
-
6
Bicep Curl (Barbell)
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Incline Bench Press (Barbell)
2
6 reps
-
4
Lat Pulldown (Single Arm)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
6 reps
-
6
Bicep Curl (Barbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Bent Over Row (Barbell)
4
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Lat Pulldown (Single Arm)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
6
Bicep Curl (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown (Single Arm)
4
5 reps
-
5
Lateral Raise (Dumbbell)
4
5 reps
-
6
Bicep Curl (Barbell)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Bent Over Row (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Lat Pulldown (Single Arm)
4
4 reps
-
5
Lateral Raise (Dumbbell)
4
4 reps
-
6
Bicep Curl (Barbell)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
-
2
Bent Over Row (Barbell)
4
3 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
-
4
Lat Pulldown (Single Arm)
4
3 reps
-
5
Lateral Raise (Dumbbell)
4
3 reps
-
6
Bicep Curl (Barbell)
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Incline Bench Press (Barbell)
2
6 reps
-
4
Lat Pulldown (Single Arm)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
6 reps
-
6
Bicep Curl (Barbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Bent Over Row (Barbell)
4
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Lat Pulldown (Single Arm)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
6
Bicep Curl (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown (Single Arm)
4
5 reps
-
5
Lateral Raise (Dumbbell)
4
5 reps
-
6
Bicep Curl (Barbell)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Bent Over Row (Barbell)
4
4 reps
-
3
Incline Bench Press (Barbell)
4
4 reps
-
4
Lat Pulldown (Single Arm)
4
4 reps
-
5
Lateral Raise (Dumbbell)
4
4 reps
-
6
Bicep Curl (Barbell)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
-
2
Bent Over Row (Barbell)
4
3 reps
-
3
Incline Bench Press (Barbell)
4
3 reps
-
4
Lat Pulldown (Single Arm)
4
3 reps
-
5
Lateral Raise (Dumbbell)
4
3 reps
-
6
Bicep Curl (Barbell)
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Incline Bench Press (Barbell)
2
6 reps
-
4
Lat Pulldown (Single Arm)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
6 reps
-
6
Bicep Curl (Barbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Leg Press (45 Degrees)
4
6 reps
-
3
Hip Thrust (Barbell)
4
6 reps
-
4
Leg Extension
4
6 reps
-
5
Seated Calf Raise
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press (45 Degrees)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4
Leg Extension
4
5 reps
-
5
Seated Calf Raise
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Leg Press (45 Degrees)
4
4 reps
-
3
Hip Thrust (Barbell)
4
4 reps
-
4
Leg Extension
4
4 reps
-
5
Seated Calf Raise
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Leg Press (45 Degrees)
4
3 reps
-
3
Hip Thrust (Barbell)
4
3 reps
-
4
Leg Extension
4
3 reps
-
5
Seated Calf Raise
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Hip Thrust (Barbell)
2
6 reps
-
4
Leg Extension
2
6 reps
-
5
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Leg Press (45 Degrees)
4
6 reps
-
3
Hip Thrust (Barbell)
4
6 reps
-
4
Leg Extension
4
6 reps
-
5
Seated Calf Raise
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press (45 Degrees)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4
Leg Extension
4
5 reps
-
5
Seated Calf Raise
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Leg Press (45 Degrees)
4
4 reps
-
3
Hip Thrust (Barbell)
4
4 reps
-
4
Leg Extension
4
4 reps
-
5
Seated Calf Raise
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Leg Press (45 Degrees)
4
3 reps
-
3
Hip Thrust (Barbell)
4
3 reps
-
4
Leg Extension
4
3 reps
-
5
Seated Calf Raise
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Hip Thrust (Barbell)
2
6 reps
-
4
Leg Extension
2
6 reps
-
5
Seated Calf Raise
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Leg Press (45 Degrees)
4
6 reps
-
3
Hip Thrust (Barbell)
4
6 reps
-
4
Leg Extension
4
6 reps
-
5
Seated Calf Raise
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Leg Press (45 Degrees)
4
5 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4
Leg Extension
4
5 reps
-
5
Seated Calf Raise
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Leg Press (45 Degrees)
4
4 reps
-
3
Hip Thrust (Barbell)
4
4 reps
-
4
Leg Extension
4
4 reps
-
5
Seated Calf Raise
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Leg Press (45 Degrees)
4
3 reps
-
3
Hip Thrust (Barbell)
4
3 reps
-
4
Leg Extension
4
3 reps
-
5
Seated Calf Raise
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Leg Press (45 Degrees)
2
6 reps
-
3
Hip Thrust (Barbell)
2
6 reps
-
4
Leg Extension
2
6 reps
-
5
Seated Calf Raise
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
4 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Pec Deck (Machine)
4
6 reps
-
4
Lateral Raise (Machine)
4
6 reps
-
5
French Press
4
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
4
5 reps
-
3
Pec Deck (Machine)
4
5 reps
-
4
Lateral Raise (Machine)
4
5 reps
-
5
French Press
4
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
-
2
Dip (Weighted)
4
4 reps
-
3
Pec Deck (Machine)
4
4 reps
-
4
Lateral Raise (Machine)
4
4 reps
-
5
French Press
4
4 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
1 reps
-
2
Dip (Weighted)
4
3 reps
-
3
Pec Deck (Machine)
4
3 reps
-
4
Lateral Raise (Machine)
4
3 reps
-
5
French Press
4
3 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4 reps
-
2
Dip (Weighted)
2
6 reps
-
3
Pec Deck (Machine)
2
6 reps
-
4
Lateral Raise (Machine)
2
6 reps
-
5
French Press
2
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
4 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Pec Deck (Machine)
4
6 reps
-
4
Lateral Raise (Machine)
4
6 reps
-
5
French Press
4
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
4
5 reps
-
3
Pec Deck (Machine)
4
5 reps
-
4
Lateral Raise (Machine)
4
5 reps
-
5
French Press
4
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
-
2
Dip (Weighted)
4
4 reps
-
3
Pec Deck (Machine)
4
4 reps
-
4
Lateral Raise (Machine)
4
4 reps
-
5
French Press
4
4 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
1 reps
-
2
Dip (Weighted)
4
3 reps
-
3
Pec Deck (Machine)
4
3 reps
-
4
Lateral Raise (Machine)
4
3 reps
-
5
French Press
4
3 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4 reps
-
2
Dip (Weighted)
2
6 reps
-
3
Pec Deck (Machine)
2
6 reps
-
4
Lateral Raise (Machine)
2
6 reps
-
5
French Press
2
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
4 reps
-
2
Dip (Weighted)
4
6 reps
-
3
Pec Deck (Machine)
4
6 reps
-
4
Lateral Raise (Machine)
4
6 reps
-
5
French Press
4
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
-
2
Dip (Weighted)
4
5 reps
-
3
Pec Deck (Machine)
4
5 reps
-
4
Lateral Raise (Machine)
4
5 reps
-
5
French Press
4
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
-
2
Dip (Weighted)
4
4 reps
-
3
Pec Deck (Machine)
4
4 reps
-
4
Lateral Raise (Machine)
4
4 reps
-
5
French Press
4
4 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
1 reps
-
2
Dip (Weighted)
4
3 reps
-
3
Pec Deck (Machine)
4
3 reps
-
4
Lateral Raise (Machine)
4
3 reps
-
5
French Press
4
3 reps
-
6
Cable Crunch
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4 reps
-
2
Dip (Weighted)
2
6 reps
-
3
Pec Deck (Machine)
2
6 reps
-
4
Lateral Raise (Machine)
2
6 reps
-
5
French Press
2
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Chest Supported Row (Machine)
4
6 reps
-
3
Pullover (EZ Bar)
4
6 reps
-
4
Bayesian Curl
4
6 reps
-
5
Bicep Curl (Machine)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Pullover (EZ Bar)
4
5 reps
-
4
Bayesian Curl
4
5 reps
-
5
Bicep Curl (Machine)
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
2 reps
-
2
Chest Supported Row (Machine)
4
4 reps
-
3
Pullover (EZ Bar)
4
4 reps
-
4
Bayesian Curl
4
4 reps
-
5
Bicep Curl (Machine)
4
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1 reps
-
2
Chest Supported Row (Machine)
4
3 reps
-
3
Pullover (EZ Bar)
4
3 reps
-
4
Bayesian Curl
4
3 reps
-
5
Bicep Curl (Machine)
4
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Pullover (EZ Bar)
2
6 reps
-
4
Bayesian Curl
2
6 reps
-
5
Bicep Curl (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Chest Supported Row (Machine)
4
6 reps
-
3
Pullover (EZ Bar)
4
6 reps
-
4
Bayesian Curl
4
6 reps
-
5
Bicep Curl (Machine)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Pullover (EZ Bar)
4
5 reps
-
4
Bayesian Curl
4
5 reps
-
5
Bicep Curl (Machine)
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
2 reps
-
2
Chest Supported Row (Machine)
4
4 reps
-
3
Pullover (EZ Bar)
4
4 reps
-
4
Bayesian Curl
4
4 reps
-
5
Bicep Curl (Machine)
4
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1 reps
-
2
Chest Supported Row (Machine)
4
3 reps
-
3
Pullover (EZ Bar)
4
3 reps
-
4
Bayesian Curl
4
3 reps
-
5
Bicep Curl (Machine)
4
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Pullover (EZ Bar)
2
6 reps
-
4
Bayesian Curl
2
6 reps
-
5
Bicep Curl (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
-
2
Chest Supported Row (Machine)
4
6 reps
-
3
Pullover (EZ Bar)
4
6 reps
-
4
Bayesian Curl
4
6 reps
-
5
Bicep Curl (Machine)
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
-
2
Chest Supported Row (Machine)
4
5 reps
-
3
Pullover (EZ Bar)
4
5 reps
-
4
Bayesian Curl
4
5 reps
-
5
Bicep Curl (Machine)
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
2 reps
-
2
Chest Supported Row (Machine)
4
4 reps
-
3
Pullover (EZ Bar)
4
4 reps
-
4
Bayesian Curl
4
4 reps
-
5
Bicep Curl (Machine)
4
4 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1 reps
-
2
Chest Supported Row (Machine)
4
3 reps
-
3
Pullover (EZ Bar)
4
3 reps
-
4
Bayesian Curl
4
3 reps
-
5
Bicep Curl (Machine)
4
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
-
2
Chest Supported Row (Machine)
2
6 reps
-
3
Pullover (EZ Bar)
2
6 reps
-
4
Bayesian Curl
2
6 reps
-
5
Bicep Curl (Machine)
2
6 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)5 Sets
4 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
6 Reps
-
3
Walking Lunge (Dumbbell)4 Sets
6 Reps
-
4
Leg Curl4 Sets
6 Reps
-
5
Straight Leg Calf Raise4 Sets
6 Reps
-
6
Hanging Knee Raise1 Set
AMRAP
-
Day 3
1
Deadlift (Barbell)5 Sets
4 Reps
-
2
Leg Press (45 Degrees)4 Sets
6 Reps
-
3
Hip Thrust (Barbell)4 Sets
6 Reps
-
4
Leg Extension4 Sets
6 Reps
-
5
Seated Calf Raise4 Sets
6 Reps
-
Day 4
1
Seated Military Press (Barbell)5 Sets
4 Reps
-
2
Dip (Weighted)4 Sets
6 Reps
-
3
Pec Deck (Machine)4 Sets
6 Reps
-
4
Lateral Raise (Machine)4 Sets
6 Reps
-
5
French Press4 Sets
6 Reps
-
6
Cable Crunch1 Set
AMRAP
-
Day 5
1
Pull-Up (Weighted)5 Sets
4 Reps
-
2
Chest Supported Row (Machine)4 Sets
6 Reps
-
3
Pullover (EZ Bar)4 Sets
6 Reps
-
4
Bayesian Curl4 Sets
6 Reps
-
5
Bicep Curl (Machine)4 Sets
6 Reps
-
Day 2
1
Bench Press (Barbell)5 Sets
4 Reps
-
2
Bent Over Row (Barbell)4 Sets
6 Reps
-
3
Incline Bench Press (Barbell)4 Sets
6 Reps
-
4
Lat Pulldown (Single Arm)4 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
6 Reps
-
6
Bicep Curl (Barbell)4 Sets
6 Reps
-