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BoostcampPNG

Man Strength

by Blain H.
4.0
(1 rating)

Program Description

To become a better protector

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2025 05:54
  • Last Edited
    Nov 07, 2025 07:59

Summary

Unlock your potential with the **Man Strength** program, an 18-week journey designed for serious lifters committed to building muscle and strength. With three focused sessions each week, you'll tackle compound movements like the bench press, deadlift, and squat, ensuring a comprehensive approach to upper body, back, and leg development. This program emphasizes high-intensity training, pushing your limits with targeted sets and reps to maximize gains. Get ready to transform your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Quadriceps
11.5%
Triceps
10.4%
Lats
9%
Glutes
8.9%
Front Delts
7.9%
Chest
7.6%
Biceps
6%
Abs
6%
Hamstrings
6%
Middle Delts
5%
Rear Delts
2.7%
Calves
2.5%
Adductors
2.3%
Lower Back
1%
Forearms
0.7%
Other
0.4%
Abductors
0.1%
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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
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Barbell Row
4
5 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown
3
5 reps
RPE 8
5
Face Pull
4
14 reps
RPE 8
6
Seated Row (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Press
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Press
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Calf Raise (Machine)
3
20 reps
RPE 8
5
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
-
2
Pull-Up (Bodyweight)
5
-
3
Squat (Bodyweight)
5
-
4
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
-
2
Pull-Up (Bodyweight)
5
-
3
Squat (Bodyweight)
5
-
4
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
-
2
Pull-Up (Bodyweight)
5
-
3
Squat (Bodyweight)
5
-
4
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
-
2
Pull-Up (Bodyweight)
5
-
3
Squat (Bodyweight)
5
-
4
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
-
2
Pull-Up (Bodyweight)
5
-
3
Squat (Bodyweight)
5
-
4
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
-
2
Pull-Up (Bodyweight)
5
-
3
Squat (Bodyweight)
5
-
4
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
-
2
Pull-Up (Bodyweight)
5
-
3
Squat (Bodyweight)
5
-
4
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
-
2
Pull-Up (Bodyweight)
5
-
3
Squat (Bodyweight)
5
-
4
Run
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
4 Sets
5 Reps
@8
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
5 Reps
@8
5
Face Pull
4 Sets
14 Reps
@8
6
Seated Row (Cable)
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Zercher Squat (Barbell)
4 Sets
5 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Calf Raise (Machine)
3 Sets
20 Reps
@8
5
Abs Crunch (Machine)
3 Sets
20 Reps
@8