Program Overview
- LevelBeginner, Novice
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedJun 29, 2025 08:59
- Last EditedJul 10, 2025 01:22
Summary
Unlock your strength potential with the U\L Strength Training program, an 18-week journey designed for dedicated lifters. With five training days each week, this program focuses on both upper and lower body workouts, incorporating a variety of exercises like the Bench Press, Trap Bar Deadlift, and Pull-Ups to build muscle and enhance performance. Whether you're looking to increase your lifting capacity or refine your technique, this comprehensive plan will guide you through structured sessions that prioritize strength gains and overall fitness. Get ready to push your limits and achieve your goals!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Clean and Press
3
3-5 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
8
Preacher Curl (Dumbbell)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3-5 reps
-
2
Trap Bar Deadlift
1
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Leg Extension
1
5-8 reps
-
5
Leg Curl
1
5-8 reps
-
6
Lateral Lunge (Weighted)
2
5-8 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Pendlay Row
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
-
5
Lat Pulldown
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
5-8 reps
-
7
Bench Press (Close Grip)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Trap Bar Deadlift
2
3-5 reps
-
3
Zercher Front-Foot Elevated Split Squat
2
4-6 reps
-
4
Leg Curl
2
5-8 reps
-
5
Leg Extension
2
5-8 reps
-
6
Hip Adductor (Machine)
1
6-10 reps
-
7
Standing Calf Raise
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
8-12 reps
-
2
Bench Press (Paused)
4
6 reps
-
3
Dumbbell Row
2
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
5-8 reps
-
5
Pull-Up (Bodyweight)
3
5-10 reps
-
6
Chest Supported Row (Machine)
2
5-8 reps
-
7
Bicep Curl (Barbell)
2
5-8 reps
-
8
Skull Crusher (Barbell)
2
5-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Face Pull2 Sets
8-12 Reps
-
2
Bench Press (Barbell)4 Sets
4 Reps
-
3
Pendlay Row3 Sets
5 Reps
-
4
Incline Bench Press (Dumbbell)2 Sets
5-8 Reps
-
5
Pull-Up (Bodyweight)3 Sets
5-10 Reps
-
6
Clean and Press3 Sets
3-5 Reps
-
7
Bench Press (Close Grip)2 Sets
5-8 Reps
-
8
Preacher Curl (Dumbbell)2 Sets
5-8 Reps
-
Day 2
1
Zercher Squat (Barbell)2 Sets
3-5 Reps
-
2
Trap Bar Deadlift1 Set
4-6 Reps
-
3
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
-
4
Leg Extension1 Set
5-8 Reps
-
5
Leg Curl1 Set
5-8 Reps
-
6
Lateral Lunge (Weighted)2 Sets
5-8 Reps
-
7
Standing Calf Raise2 Sets
8-10 Reps
-
Day 3
1
Face Pull2 Sets
8-12 Reps
-
2
Bench Press (Barbell)4 Sets
4 Reps
-
3
Pendlay Row3 Sets
5 Reps
-
4
Seated Shoulder Press (Dumbbell)2 Sets
5-8 Reps
-
5
Lat Pulldown2 Sets
5-8 Reps
-
6
Bicep Curl (Barbell)2 Sets
5-8 Reps
-
7
Bench Press (Close Grip)2 Sets
5-8 Reps
-
Day 4
1
Squat (Barbell)4 Sets
4 Reps
-
2
Trap Bar Deadlift2 Sets
3-5 Reps
-
3
Zercher Front-Foot Elevated Split Squat2 Sets
4-6 Reps
-
4
Leg Curl2 Sets
5-8 Reps
-
5
Leg Extension2 Sets
5-8 Reps
-
6
Hip Adductor (Machine)1 Set
6-10 Reps
-
7
Standing Calf Raise2 Sets
8-10 Reps
-
Day 5
1
Face Pull2 Sets
8-12 Reps
-
2
Bench Press (Paused)4 Sets
6 Reps
-
3
Dumbbell Row2 Sets
5-8 Reps
-
4
Incline Bench Press (Dumbbell)2 Sets
5-8 Reps
-
5
Pull-Up (Bodyweight)3 Sets
5-10 Reps
-
6
Chest Supported Row (Machine)2 Sets
5-8 Reps
-
7
Bicep Curl (Barbell)2 Sets
5-8 Reps
-
8
Skull Crusher (Barbell)2 Sets
5-8 Reps
-