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Boost your bench and build your strength

by FitnessFreak

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

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 11:27
  • Last Edited
    Aug 26, 2025 12:36
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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
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)
4
1
1-1 reps
1-1 reps
90%
9%
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
-
25%
50%
75%
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
-
25%
50%
75%
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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
Stiff Leg Deadlift
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
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 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
Stiff Leg Deadlift
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
15 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 Pulldown
5 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 Raise
3 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 Raise
3 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 Raise
3 Sets
8-12 Reps
-
6
Bent Leg Raise
3 Sets
12-15 Reps
-