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BoostcampPNG

LEA Powerbuild Minimalist

by Luke A.

Program Description

Upper days have: 1 strength/1 skill exercises (strength builds on skill on the alternative lower day) 2 constant compounds (dips and wide grip pull ups as a superset 2 target hypertrophy as a superset Lower days have 1 strength/1 skill exercises (strength builds on skill on the alternative lower day) Hip Thrust Supserset of leg extension and leg curls Calves. lol.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 07, 2024 11:56
  • Last Edited
    Dec 21, 2024 04:57

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Single Arm Shoulder Press
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Fly (Cable)
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Face Pull
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
-
3A
Wide Grip Pull-Up
3
5-10 reps
-
3B
Dip (Weighted)
3
5-10 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Lateral Raise (Cable)
3
8-12 reps
-
5
Hanging Leg Raise
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
4-8 reps
-
3
Hip Thrust (Barbell)
3
4-8 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Seated Hamstring Curl
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
French Press
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Cable Crossover
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Single Arm Shoulder Press
3 Sets
4-8 Reps
-
3A
Wide Grip Pull-Up
3 Sets
5-10 Reps
-
3B
Dip (Weighted)
3 Sets
5-10 Reps
-
4A
Chest Fly (Cable)
3 Sets
8-12 Reps
-
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
5-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
4-8 Reps
-
4A
Leg Extension
3 Sets
8-12 Reps
-
4B
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 4
1
Clean Deadlift
3 Sets
4-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
4-8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
4-8 Reps
-
4A
Leg Extension
3 Sets
8-12 Reps
-
4B
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
3A
Wide Grip Pull-Up
3 Sets
5-10 Reps
-
3B
Dip (Weighted)
3 Sets
5-10 Reps
-
4A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4B
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5
Hanging Leg Raise
3 Sets
5-10 Reps
-
Day 5
1
Hanging Leg Raise
3 Sets
8-12 Reps
-
2
Face Pull
3 Sets
8-12 Reps
-
3
French Press
3 Sets
8-12 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Cable Crossover
3 Sets
8-12 Reps
-