Program Description
Strength and Conditioning Program for a Strong and Ripped Physique Weekly Split Overview Day 1 (Monday): Upper Body Strength Day 2 (Tuesday): Lower Body Strength Day 3 (Wednesday): Active Recovery/HIIT Cardio 20-30 minutes of cycling, rowing, or running (intervals: 1 minute high intensity, 1 minute low) 10 minutes of dynamic stretching Day 4 (Thursday): Push (Chest, Shoulders, Triceps) Day 5 (Friday): Pull (Back, Biceps) Day 6 (Saturday): Lower Body Hypertrophy & Core Day 7 (Sunday): Rest/Stretching/Yoga Cardio and Conditioning Add two low-intensity steady-state (LISS) sessions (20-30 minutes each) on any active day, preferably after weight training.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 18, 2024 02:06
- Last EditedJun 18, 2025 12:09
Summary
Unleash your strength with the Barbell Powerbuilding program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll focus on building muscle and increasing power through expertly crafted workouts that blend heavy lifts with hypertrophy training. Each session targets key muscle groups, utilizing essential barbell and dumbbell exercises to maximize your gains. Get ready to elevate your performance and transform your physique with this structured and effective program!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
-
2
Bent Over Row (Barbell)4 Sets
5 Reps
-
3
Push Press (Barbell)3 Sets
5 Reps
-
4
Pull-Up (Weighted)3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8 Reps
-
3
Military Press (Barbell)3 Sets
8 Reps
-
4
Dip (Weighted)3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Skull Crusher (Barbell)3 Sets
12-20 Reps
-
Day 4
1
Pull-Up (Weighted)4 Sets
8 Reps
-
2
Barbell Row4 Sets
8 Reps
-
3
Upright Row (Barbell)3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
12-20 Reps
-
5
Bicep Curl (EZ Bar)4 Sets
12-20 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)4 Sets
15 Reps
-
2
Goblet Squat4 Sets
12 Reps
-
3
Romanian Deadlift (Trap Bar)3 Sets
10 Reps
-
4
Abs Crunch (Weighted)3 Sets
15 Reps
-
5
Lying Leg Raise3 Sets
15 Reps
-
6
Ab Wheel3 Sets
15 Reps
-
7
Standing Calf Raise4 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)4 Sets
5 Reps
-
2
Deadlift (Barbell)3 Sets
4 Reps
-
3
Goblet Squat3 Sets
8 Reps
-
4
Standing Calf Raise4 Sets
12-15 Reps
-
5
Lunge (Barbell)3 Sets
8-12 Reps
-