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2025

by Hugo D.
5.0
(1 rating)

Program Description

2025

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 22, 2025 01:14
  • Last Edited
    Jun 18, 2025 12:18

Summary

**2025** is a comprehensive 12-week training program designed to build strength and muscle across all major muscle groups. With five intense sessions per week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing a variety of equipment for optimal results. Each workout is structured with specific rep targets and rest intervals, ensuring you push your limits while allowing for recovery. Get ready to transform your physique and elevate your performance with this focused and effective plan!
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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)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Dip (Bodyweight)
3
8 reps
-
5
Abs Crunch (Machine)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
-
2
Barbell Row
3
8 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Plank
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Stiff Leg Deadlift
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5A
Lateral Raise (Dumbbell)
3
20 reps
-
5B
Rear Delt Fly (Machine)
3
20 reps
-
6
Cable Crunch
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
4
12 reps
-
4
Romanian Deadlift (Barbell)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Side Plank
3
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4
Dip (Bodyweight)
3 Sets
8 Reps
-
5
Abs Crunch (Machine)
4 Sets
20 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Plank
3 Sets
1 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Stiff Leg Deadlift
4 Sets
8 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
5B
Rear Delt Fly (Machine)
3 Sets
20 Reps
-
6
Cable Crunch
4 Sets
20 Reps
-
Day 5
1
Hip Thrust (Machine)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Press
4 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Side Plank
3 Sets
1 Reps
-