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BoostcampPNG

Bulk January-March

by Lee S.
1 athletes joined

Program Description

Mine

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 27, 2024 12:43
  • Last Edited
    Jun 18, 2025 11:17

Summary

Transform your physique with the Bulk January-March program, a comprehensive 13-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of push, pull, and leg workouts, targeting all major muscle groups for maximum growth. Each session incorporates a variety of exercises, from barbell squats to machine presses, ensuring you build strength and size effectively. Get ready to elevate your lifting game and pack on muscle like never before!
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
5
12 reps
-
7
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Larsen Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4
Pec Deck (Machine)
2
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Hammer Curl (Cable)
3
10 reps
-
7
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Hip Press
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Bent Over Row (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Alternating Dumbbell Curl
3
8 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Squat (Barbell)
2 Sets
5 Reps
-
3
Split Squat (Smith Machine)
3 Sets
10 Reps
-
4
Sissy Squat (Weighted)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Standing Calf Raise
5 Sets
12 Reps
-
7
Ab Wheel
3 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
2 Sets
5 Reps
-
2
Larsen Press (Barbell)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
8 Reps
-
4
Pec Deck (Machine)
2 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
2
Bent Over Row (Barbell)
2 Sets
10 Reps
-
3
Straight Arm Pulldown
3 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Hammer Curl (Cable)
3 Sets
10 Reps
-
7
Cable Crunch
4 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
3
Hip Press
4 Sets
10 Reps
-
4
Leg Curl
4 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Standing Calf Raise
4 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Alternating Dumbbell Curl
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
AMRAP
-