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 EditedSep 11, 2025 02:50

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!
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%
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
-