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Barbell Barbie
by
3 athletes joined
Program Description
A girl trying to be as strong as a man while also still being scared of the gym :)
Program Overview
Level
Novice, Beginner
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Feb 25, 2024 01:19
Last Edited
May 07, 2024 10:27
down_app
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@8
@9
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@7
@8
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6
@7
@8
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
6 Reps
8 Reps
@7
@8.5
@9.5
@9
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@7
@8
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
6 Reps
@6
@7.5
@8.5
@8
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
6 Reps
3 Reps
1 Reps
@7
@8
@10
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
6 Reps
3 Reps
8 Reps
@8
@9
@7
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
1 Reps
3 Reps
6 Reps
@7
@8.5
@10
@9
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
3 Reps
6 Reps
@8
@8.5
@9
@9.5
@8
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
1 Reps
@6.5
@7
@8
@9
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
6 Reps
3 Reps
1 Reps
@7
@8
@10
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
2 Sets
1 Set
8 Reps
8 Reps
6 Reps
3 Reps
@6
@7
@8
@9
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
6 Reps
8 Reps
@7
@8.5
@9.5
@9
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
1 Reps
@6.5
@7
@8
@9
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
1 Reps
3 Reps
6 Reps
@7
@8.5
@10
@9
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
1 Reps
6 Reps
8 Reps
@6.5
@8
@10
@7
@6.5
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@7
@8
@9
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
2 Sets
1 Set
8 Reps
8 Reps
6 Reps
3 Reps
@6
@7
@8
@9
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
6 Reps
8 Reps
@7
@8.5
@9.5
@9
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
1 Reps
@6.5
@7
@8
@9
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
3 Reps
1 Reps
3 Reps
6 Reps
@6
@7
@8
@8.5
@9
@10
@8.5
@7
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
1 Reps
@6.5
@7
@8
@9
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
6 Reps
3 Reps
1 Reps
@7
@8
@10
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
6 Reps
8 Reps
@7
@8.5
@9.5
@9
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
6 Reps
3 Reps
1 Reps
@7
@8
@10
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@7
@7.5
@8
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
6 Reps
8 Reps
@7
@8.5
@9.5
@9
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
1 Reps
@6.5
@7
@8
@9
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@7
@8.5
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
6 Reps
8 Reps
@7
@8.5
@9.5
@9
@8.5
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
3 Reps
@6.5
@7
@8
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
8 Reps
6 Reps
3 Reps
1 Reps
@6.5
@7
@8
@9
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Bicep Curl (EZ Bar)
3 Sets
21 Reps
@8
4
Hammer Curl
3 Sets
8 Reps
@8
5
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@8
6
Face Pull
4 Sets
8 Reps
@8
7
Bicep Curl (Cable)
4 Sets
8 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@7.5
@6.5
2
Squat (Barbell)
4 Sets
8 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
6
Glute Kickback (Cable)
4 Sets
8 Reps
@8
7
Seated Hamstring Curl
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
1 Reps
3 Reps
6 Reps
@8
@9
@10
@8.5
@7
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Skull Crusher
4 Sets
8 Reps
@8
4
Standing Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5A
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5B
Front Raise
4 Sets
8 Reps
@8
6
Chest Fly (Machine)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
3 Reps
1 Reps
6 Reps
8 Reps
@6.5
@8
@9
@10
@7
@6.5
2
Goblet Squat
4 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Standing Calf Raise
1 Set
AMRAP
@7
5
Leg Extension
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
6 Reps
3 Reps
1 Reps
3 Reps
@7
@9
@10
@8
2
around the world
3 Sets
8 Reps
@8
3
Lat Pulldown
4 Sets
8 Reps
@8
4
Face Pull
4 Sets
8 Reps
@8
5
Lat Pull Over
4 Sets
8 Reps
@8
6
Seated Row (Machine)
4 Sets
8 Reps
@8
7
Chin-Up (Assisted)
1 Set
AMRAP
@8