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BoostcampPNG

U\L Strength training

by Usman A.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 29, 2025 08:59
  • Last Edited
    Jun 29, 2025 09:21
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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
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 Pull
2 Sets
8-12 Reps
-
2
Bench Press (Barbell)
4 Sets
4 Reps
-
3
Pendlay Row
3 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 Press
3 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 Deadlift
1 Set
4-6 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
4
Leg Extension
1 Set
5-8 Reps
-
5
Leg Curl
1 Set
5-8 Reps
-
6
Lateral Lunge (Weighted)
2 Sets
5-8 Reps
-
7
Standing Calf Raise
2 Sets
8-10 Reps
-
Day 3
1
Face Pull
2 Sets
8-12 Reps
-
2
Bench Press (Barbell)
4 Sets
4 Reps
-
3
Pendlay Row
3 Sets
5 Reps
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
-
5
Lat Pulldown
2 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 Deadlift
2 Sets
3-5 Reps
-
3
Zercher Front-Foot Elevated Split Squat
2 Sets
4-6 Reps
-
4
Leg Curl
2 Sets
5-8 Reps
-
5
Leg Extension
2 Sets
5-8 Reps
-
6
Hip Adductor (Machine)
1 Set
6-10 Reps
-
7
Standing Calf Raise
2 Sets
8-10 Reps
-
Day 5
1
Face Pull
2 Sets
8-12 Reps
-
2
Bench Press (Paused)
4 Sets
6 Reps
-
3
Dumbbell Row
2 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
-