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Barbatos 2.0

by Sergio Lacayo

Program Description

Strenght and Aestethics

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 21, 2025 04:56
  • Last Edited
    Nov 21, 2025 06:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Glutes
11.1%
Triceps
10%
Hamstrings
9.1%
Front Delts
8.6%
Chest
8%
Middle Delts
7.7%
Lower Back
7.5%
Lats
7.4%
Upper Back
6.3%
Biceps
5.6%
Calves
2.3%
Abs
2.3%
Adductors
1.7%
Rear Delts
0.7%
Forearms
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
72%
2
Bench Press (Barbell)
3
6-10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Dip (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Squat (Barbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Deadlift (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Good Morning (Bodyweight)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
72%
72%
72%
72%
72%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Good Morning (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
72%
72%
72%
72%
72%
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
72%
72%
72%
72%
72%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Good Morning (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 7
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
72%
72%
72%
72%
72%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Good Morning (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-