Program Description
To build a decent strength block
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedNov 17, 2024 07:52
- Last EditedJun 18, 2025 08:20
Summary
Drev Strength 2.0 is a comprehensive 16-week program designed for serious lifters looking to build strength and muscle. With five training days each week, you'll focus on key compound lifts like the deadlift and bench press, complemented by accessory work to enhance your performance. This program is perfect for those with a garage gym setup, featuring a blend of barbell and cable exercises to target all major muscle groups. Get ready to push your limits and achieve your strength goals!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)5 Sets
3 Reps
-
2
Bent Over Row (Barbell)3 Sets
12 Reps
-
3
Chest Supported Row (Machine)3 Sets
12 Reps
-
4
Front Raise3 Sets
12 Reps
-
5
Bicep Curl (Barbell)3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)5 Sets
10 Reps
-
2
Bench Press (Barbell)5 Sets
10 Reps
-
3
Standing Pullover (Cable)5 Sets
10 Reps
-
4
Bicep Curl (Barbell)5 Sets
20 Reps
-
5
V-Handle Tricep Pushdown (Cable)5 Sets
20 Reps
-
Day 4
1
Safety Bar Squat5 Sets
5 Reps
-
2
Seated Calf Raise3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
4
Lunge (Dumbbell)3 Sets
12 Reps
-
5
Single Leg Press3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)5 Sets
1 Reps
-
2
Bench Press (Barbell)5 Sets
1 Reps
-
3
Lat Pulldown3 Sets
12 Reps
-
4
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
-
5
Front Raise3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
8
Hammer Curl3 Sets
12 Reps
-
Day 2
1
Zercher Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)5 Sets
5 Reps
-
3
Leg Press (45 Degrees)5 Sets
5 Reps
-
4
Chest Press (Machine)3 Sets
12 Reps
-
5
Leg Extension3 Sets
12 Reps
-
6
Chest Fly (Cable)3 Sets
15 Reps
-
7
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
-