Program Description
Build strength and mass
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedDec 27, 2025 02:17
- Last EditedDec 27, 2025 02:20
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
10.8%
Triceps
10.8%
Glutes
9.6%
Front Delts
8.3%
Upper Back
7.9%
Biceps
6.9%
Abs
6.7%
Lats
6.7%
Chest
5.8%
Middle Delts
4.4%
Lower Back
3.1%
Forearms
2.7%
Rear Delts
1.9%
Adductors
1.7%
Calves
1.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
65%
85%
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10-12 reps
4-6 reps
-
-
2
Lat Pulldown
3
8-12 reps
-
3
Pendlay Row
3
6-8 reps
-
4
Single Arm Row (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
-
-
6
Face Away Cable Curl
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-6 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
4
10-12 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
GHD Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Bicep Curl (EZ Bar)
3
8-12 reps
-
6A
Hammer Curl (Cable)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
-
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6A
Abs Crunch (Weighted)
3
10-15 reps
-
6B
Reverse Hyperextension
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
10-12 Reps
4-6 Reps
65%
85%
2
Lat Pulldown1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Pendlay Row1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Single Arm Row (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
-
-
-
-
-
-
6
Face Away Cable Curl1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
Day 2
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
80%
85%
85%
85%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
75%
80%
80%
3
Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Chest Fly (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5A
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Cable Crunch1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Safety Bar Squat1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
70%
80%
80%
80%
80%
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
GHD Sit Up1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Dumbbell Row1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5A
Skull Crusher (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5B
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6A
Hammer Curl (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 5
1
Trap Bar Deadlift1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
80%
80%
80%
2
Belt Squat1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lunge (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Standing Calf Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6A
Abs Crunch (Weighted)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6B
Reverse Hyperextension1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-