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Dan's Size and Strength Routine

by Dan P.
5 athletes joined

Program Description

A 3 day on, 1 day off program for building size, strength, and functional lifting ability. Recommended for intermediate level lifters with a decent base of strength. Make sure to eat, rest, and recover well to keep up with the training volume. Best of luck, you got this! 👍 "Weeks" are 8 days because of the schedule, here's the days you'll be working out (assuming you start this program on a monday) Week 1: Mon/Tue/Wed/Fri/Sat/Sun Week 2: Tue/Wed/Thur/Sat/Sun/Mon Week 3: Wed/Thur/Fri/Sun/Mon/Tue Week 4: Thur/Fri/Sat/Mon/Tue/Wed Week 5: Fri/Sat/Sun/Tue/Wed/Thur Week 6: Sat/Sun/Mon/Wed/Thur/Fri

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 11, 2024 05:30
  • Last Edited
    Jun 18, 2025 08:17

Summary

Dan's Size and Strength Routine is a comprehensive 6-week program designed to build muscle and enhance strength, with six training days each week. This routine focuses on compound movements, integrating exercises like the bench press, squats, and deadlifts to maximize your gains. Expect to challenge yourself with a mix of high-intensity sets and adequate rest periods, ensuring you push your limits while allowing for recovery. Perfect for those with access to a garage gym, this program is your pathway to a stronger, more muscular physique.
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
6-8 reps
RPE 7-8
2
Chin-Up (Weighted)
4
6-8 reps
RPE 7-8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6-7
5
Dip (Weighted)
3
10-12 reps
RPE 6-7
6
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
4
Lunge (Barbell)
3
10-12 reps
RPE 6-7
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6-8 reps
RPE 7-8
2
Dumbbell Row
4
6-8 reps
RPE 7-8
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-7
4
Russian Twist
3
10-12 reps
RPE 6-7
5
Side Plank
3
0.5-1 mins
RPE 6-7
6
Plank
3
0.5-1 mins
RPE 6-7
7
Hanging Toes To Bar
3
10-12 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 2
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 3
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7
Day 4
1
Bench Press (Wide Grip)
4 Sets
6-8 Reps
@7-8
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
@7-8
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6-7
5
Dip (Weighted)
3 Sets
10-12 Reps
@6-7
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-7
Day 5
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@6-7
4
Lunge (Barbell)
3 Sets
10-12 Reps
@6-7
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6-7
6
Standing Calf Raise
3 Sets
12-15 Reps
@6-7
Day 6
1
Push Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Dumbbell Row
4 Sets
6-8 Reps
@7-8
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@6-7
4
Russian Twist
3 Sets
10-12 Reps
@6-7
5
Side Plank
3 Sets
0.5-1 mins
@6-7
6
Plank
3 Sets
0.5-1 mins
@6-7
7
Hanging Toes To Bar
3 Sets
10-12 Reps
@6-7
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-7