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Full Body Strength Builder by Os

by Osahon E.
11 athletes joined
5.0
(1 rating)

Program Description

**Full Body Strength Builder** is a comprehensive 12-week program designed to enhance your overall strength and muscle definition. With 48 workouts spread across the weeks, this program focuses on compound movements and isolation exercises to target all major muscle groups. Each session combines barbell and bodyweight exercises, ensuring a balanced approach to building strength. The program is broken down into 4 3-week groups (Heavy, Medium, Light), and designed for you to increase your 1 rep max by 5lbs every 3 weeks. *Make sure you edit your 1 rep max every 3 weeks by 5lbs before you start your next Heavy Week* Get ready to push your limits and achieve your fitness goals with a structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 07:10
  • Last Edited
    Aug 30, 2025 05:20

Summary

Unlock your strength potential with the **Full Body Strength Builder** program by Os. Over the course of 12 weeks, you’ll engage in four workouts per week that target all major muscle groups, ensuring balanced development and increased power. This program features a mix of heavy and medium intensity days, focusing on compound lifts and isolation exercises to maximize muscle growth and endurance. With a full gym setup, you'll have everything you need to transform your physique and boost your confidence in the weight room. Get ready to build strength and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.6%
Upper Back
9.5%
Glutes
9%
Hamstrings
8.7%
Quadriceps
8%
Triceps
7.9%
Chest
7.7%
Middle Delts
7.3%
Biceps
6.5%
Lats
5.2%
Lower Back
4.2%
Abs
2.9%
Calves
2.7%
Rear Delts
2.6%
Cardio
1.8%
Other
1.8%
Adductors
1.8%
Abductors
0.9%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
85%
80%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
70%
4
Dumbbell Row
1
2
10 reps
10 reps
-
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
55%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
7
Push Up
1
20-30 reps
RPE 7
8
Pec Deck (Machine)
1
25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
85%
80%
2
Pull-Up (Bodyweight)
3
6 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
70%
4
Dumbbell Row
1
2
10 reps
10 reps
-
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
55%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
7
Push Up
1
20-30 reps
RPE 7
8
Pec Deck (Machine)
1
25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
85%
80%
2
Pull-Up (Bodyweight)
3
7 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
70%
4
Dumbbell Row
1
2
10 reps
10 reps
-
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
55%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
7
Push Up
1
20-30 reps
RPE 7
8
Pec Deck (Machine)
1
25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
55%
85%
80%
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
70%
4
Dumbbell Row
1
2
10 reps
10 reps
-
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
55%
70%
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Dumbbell Row
3
10 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
7
Push Up
1
20-30 reps
RPE 7
8
Pec Deck (Machine)
1
25 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
5 reps
90%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
8 reps
80%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
10 reps
70%
4
Walking Lunge
2
10 reps
RPE 6
5
Patrick Step
1
20 reps
RPE 7.5
6
Pigeon Push Up
3
10 reps
RPE 8
7
Leg Extension
1
25 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
5 reps
90%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
8 reps
80%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
10 reps
70%
4
Walking Lunge
2
10 reps
RPE 6
5
Patrick Step
1
20 reps
RPE 7.5
6
Pigeon Push Up
3
10 reps
RPE 8
7
Leg Extension
1
25 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
5 reps
90%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
8 reps
80%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
10 reps
70%
4
Walking Lunge
2
10 reps
RPE 6
5
Patrick Step
1
20 reps
RPE 7.5
6
Pigeon Push Up
3
10 reps
RPE 8
7
Leg Extension
1
25 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
5 reps
90%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
8 reps
80%
4
Hamstring Curl
3
8 reps
RPE 8.5
5
Walking Lunge
2
10 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Squat (Barbell)
3
10 reps
70%
4
Walking Lunge
2
10 reps
RPE 6
5
Patrick Step
1
20 reps
RPE 7.5
6
Pigeon Push Up
3
10 reps
RPE 8
7
Leg Extension
1
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
85%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
7
Lat Pulldown
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
85%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
7
Lat Pulldown
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
85%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
7
Lat Pulldown
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
85%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 10
5
Upright Row (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
75%
70%
3
Lateral Raise (Cable)
2
15 reps
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
65%
3
Lateral Raise (Cable)
1
1
15 reps
15 reps
-
RPE 8
4
Face Pull
3
10 reps
RPE 8
5
Upright Row (Barbell)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
2
15 reps
RPE 8
7
Lat Pulldown
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
90%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
10 reps
65%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 6
6
Back Extension (Weighted)
1
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
90%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
10 reps
65%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 6
6
Back Extension (Weighted)
1
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
90%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
10 reps
65%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 6
6
Back Extension (Weighted)
1
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
90%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Stretching
1
10 mins
RPE 6
3
Deadlift (Barbell)
3
10 reps
65%
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
10 reps
RPE 6
6
Back Extension (Weighted)
1
20 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Front Raise
1 Set
15 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
85%
70%
3
Lateral Raise (Cable)
2 Sets
15 Reps
@8
4
Face Pull
3 Sets
10 Reps
@10
5
Upright Row (Barbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
55%
90%
80%
2
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
75%
70%
4
Dumbbell Row
3 Sets
10 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@7
Day 2
1
Treadmill
1 Set
5 mins
@6
2
Stretching
1 Set
10 mins
@6
3
Squat (Barbell)
3 Sets
5 Reps
90%
4
Hamstring Curl
3 Sets
8 Reps
@8.5
5
Walking Lunge
2 Sets
10 Reps
@6
Day 4
1
Treadmill
1 Set
5 mins
@6
2
Stretching
1 Set
10 mins
@6
3
Deadlift (Barbell)
3 Sets
5 Reps
90%
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
5
Straight Leg Calf Raise
3 Sets
10 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Osahon E.Age 34, Man
22 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Super effective. Love it.