Program Description
to get cait a str0nk and a big a bad0nk
Program Overview
- LevelBeginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 21, 2024 03:49
- Last EditedAug 13, 2025 03:00
Summary
Unlock your strength potential with Cait's BDSM program, a comprehensive 16-week training plan designed to elevate your bench press, deadlift, squat, and military press. Comprising four intense sessions per week, this program focuses on progressive overload through strategic supersets and varied rep ranges, ensuring you build muscle and power effectively. Each workout is meticulously crafted to challenge your limits while providing flexibility with exercise alternatives. Get ready to transform your lifts and achieve your fitness 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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Lying Leg Raise
3
15 reps
-
3D
Step-Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Lying Leg Raise
3
15 reps
-
3D
Step-Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Lying Leg Raise
3
15 reps
-
3D
Step-Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Lying Leg Raise
3
15 reps
-
3D
Step-Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
3 reps
-
1B
Bench Press (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Dumbbell)
3
10 reps
-
2B
Bent Over Row (Dumbbell)
3
10 reps
-
3A
Tricep Pushdown (Cable)
3
15 reps
-
3B
Face Pull
3
15 reps
-
3C
Bicycle Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
1C
Y Raise (Dumbbell)
3
15 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Hammer Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
5
3 reps
-
1B
Romanian Deadlift (Barbell)
3
10 reps
-
2A
Side Bend (Dumbbell)
3
10 reps
-
2B
Lat Pulldown
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
15 reps
-
3B
Back Extension
3
15 reps
-
3C
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
3 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Hip Thrust (Barbell)
5
3 reps
-
2B
Seated Row (Machine)
3
10 reps
-
3A
Face Pull
3
15 reps
-
3B
Tricep Pushdown (Cable)
3
15 reps
-
3C
Sit Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
5
3 reps
-
1B
Seated Overhead Press (Dumbbell)
3
10 reps
-
2A
Lat Pulldown
3
10 reps
-
2B
Cossack Squat
3
10 reps
-
3A
Step-Up (Weighted)
3
15 reps
-
3B
Hammer Curl (Cable)
3
15 reps
-
3C
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
5
3 reps
-
1B
Seated Overhead Press (Dumbbell)
3
10 reps
-
2A
Lat Pulldown
3
10 reps
-
2B
Cossack Squat
3
10 reps
-
3A
Step-Up (Weighted)
3
15 reps
-
3B
Hammer Curl (Cable)
3
15 reps
-
3C
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
5
3 reps
-
1B
Seated Overhead Press (Dumbbell)
3
10 reps
-
2A
Lat Pulldown
3
10 reps
-
2B
Cossack Squat
3
10 reps
-
3A
Step-Up (Weighted)
3
15 reps
-
3B
Hammer Curl (Cable)
3
15 reps
-
3C
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
5
3 reps
-
1B
Seated Overhead Press (Dumbbell)
3
10 reps
-
2A
Lat Pulldown
3
10 reps
-
2B
Cossack Squat
3
10 reps
-
3A
Step-Up (Weighted)
3
15 reps
-
3B
Hammer Curl (Cable)
3
15 reps
-
3C
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
10 reps
-
2A
Sumo Deadlift (Barbell)
5
3 reps
-
2B
Seated Overhead Press (Dumbbell)
3
10 reps
-
3A
Lat Pulldown
3
10 reps
-
3B
Cossack Squat
3
10 reps
-
4A
Back Extension
3
15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
15 reps
-
4C
Standing Calf Raise
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Leg Press5 Sets
3 Reps
-
1B
Bench Press (Dumbbell)3 Sets
10 Reps
-
2A
Hip Thrust (Dumbbell)3 Sets
10 Reps
-
2B
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
3A
Tricep Pushdown (Cable)3 Sets
15 Reps
-
3B
Face Pull3 Sets
15 Reps
-
3C
Lying Leg Raise3 Sets
15 Reps
-
3D
Step-Up (Weighted)3 Sets
15 Reps
-
Day 2
1A
Overhead Press (Dumbbell)5 Sets
3 Reps
-
1B
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
1C
Y Raise (Dumbbell)3 Sets
15 Reps
-
2A
Side Bend (Dumbbell)3 Sets
10 Reps
-
2B
Lat Pulldown3 Sets
10 Reps
-
3A
Hammer Curl (Dumbbell)3 Sets
15 Reps
-
3B
Back Extension3 Sets
15 Reps
-
3C
Standing Calf Raise3 Sets
15 Reps
-
Day 3
1A
Bench Press (Dumbbell)5 Sets
3 Reps
-
1B
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
2A
Hip Thrust (Barbell)5 Sets
3 Reps
-
2B
Seated Row (Machine)3 Sets
10 Reps
-
3A
Face Pull3 Sets
15 Reps
-
3B
Tricep Pushdown (Cable)3 Sets
15 Reps
-
3C
Leg Raise (Captain's Chair)3 Sets
15 Reps
-
Day 4
1A
Trap Bar Deadlift5 Sets
3 Reps
-
1B
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
-
2A
Lat Pulldown3 Sets
10 Reps
-
2B
Cossack Squat3 Sets
10 Reps
-
3A
Step-Up (Weighted)3 Sets
15 Reps
-
3B
Hammer Curl (Cable)3 Sets
15 Reps
-
3C
Seated Calf Raise3 Sets
15 Reps
-