Program Description
This program emphasizes on building your chest strength and putting lbs on your bench Press. It's a well rounded program made to break your benching plateaus and push your limits.
Program Overview
- LevelBeginner, Intermediate, Advanced, Novice
- GoalBodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedAug 25, 2025 11:27
- Last EditedNov 22, 2025 05:57
Summary
Unlock your potential with this 10-week program designed to elevate your bench press and enhance overall strength. Committing to five days a week, you'll engage in a carefully structured routine featuring essential exercises like the Barbell Bench Press, Seated Overhead Press, and Squats, all tailored to maximize muscle growth and power. With a focus on progressive overload and proper form, this program is perfect for lifters looking to break through plateaus and build a solid foundation. Get ready to push your limits and transform your strength!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Quadriceps
11.1%
Glutes
9.8%
Chest
8.9%
Front Delts
8.5%
Upper Back
7.9%
Abs
7.3%
Lats
7.1%
Hamstrings
7%
Biceps
6.4%
Middle Delts
4%
Calves
3.3%
Lower Back
2.8%
Rear Delts
2.3%
Adductors
1.3%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-4 reps
75%
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-3 reps
80%
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-2 reps
85%
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-1 reps
90%
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1-5 reps
1-2 reps
1-1 reps
1-1 reps
-
45%
65%
85%
100%
-
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-4 reps
75%
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-3 reps
80%
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-2 reps
85%
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-1 reps
90%
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1-5 reps
1-2 reps
1-1 reps
1-1 reps
-
45%
65%
85%
100%
-
2
Seated Overhead Press (Barbell)
3
4-6 reps
-
3
Bent Over Row (Barbell)
3
4-6 reps
-
4
Pull-Up (Bodyweight)
3
4-6 reps
-
5
Skull Crusher (Barbell)
3
4-6 reps
-
6
Tricep Pushdown (Cable)
3
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Stiff Leg Deadlift
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Front Squat (Paused)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
50%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Tricep Dip (Bodyweight)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Bicep Curl (Barbell)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Lying Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Step-Up (Weighted)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Bent Leg Raise
3
12-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
1-4 Reps
75%
2
Seated Overhead Press (Barbell)3 Sets
4-6 Reps
-
3
Bent Over Row (Barbell)3 Sets
4-6 Reps
-
4
Pull-Up (Bodyweight)3 Sets
4-6 Reps
-
5
Skull Crusher (Barbell)3 Sets
4-6 Reps
-
6
Tricep Pushdown (Cable)3 Sets
4-6 Reps
-
Day 3
1
Bench Press (Barbell)8 Sets
3 Reps
50%
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Tricep Dip (Bodyweight)3 Sets
12-15 Reps
-
Day 4
1
Wide Grip Lat Pulldown5 Sets
8-12 Reps
-
2
Seated Row (Cable)3 Sets
8-12 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
-
4
Front Raise3 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
7
Lying Leg Raise3 Sets
15 Reps
-
Day 5
1
Deadlift (Barbell)3 Sets
8-12 Reps
-
2
Walking Lunge (Dumbbell)3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Step-Up (Weighted)3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
6
Bent Leg Raise3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
8-12 Reps
-
2
Front Squat (Paused)3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
6
Cable Crunch3 Sets
15 Reps
-