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Chell PPL - Barbell Hypertrophy

by mike C.
3 athletes joined

Program Description

To provide a hypertrophy program for lifters that only have access to limited equipment. (barbell and power rack). Progressive Overload - Double Progression Focus on hitting upper rep range. Once upper rep range is hit on all sets, bump weight. Add 5 pounds to upper body lifts and all isolation exercises. 5-10 pounds to Squat. PPL rest PPL, or PPLPPL rest Rest days can be active recovery: walk, swim, stretch, light assault bike work. Week 4 and Week 8 can be optional recovery weeks. Either deload, do active recovery or take a week off.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 09, 2024 04:25
  • Last Edited
    Sep 02, 2024 02:40
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
4
8-12 reps
50%
2
Overhead Press (Barbell)
4
8-12 reps
50%
3
Incline Bench Press (Barbell)
3
8-12 reps
50%
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
50%
2
Overhead Press (Barbell)
4
8-12 reps
50%
3
Incline Bench Press (Barbell)
3
8-12 reps
50%
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Overhead Press (Barbell)
4
8-12 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Skull Crusher (Barbell)
3
12-15 reps
5
Lateral Raise (Dumbbell)
3
12-20 reps
6
Dip (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Upright Row (Barbell)
3
8-12 reps
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
5
Bicep Curl (EZ Bar)
4
8-12 reps
6
Shrug (Barbell)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
3
Front Squat (Dumbbell)
3
10-12 reps
4
Standing Calf Raise
4
15-20 reps
5
Goblet Squat
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
50%
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
50%
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
50%
4
Skull Crusher (Barbell)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Dip (Bodyweight)
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
5 Sets
8-12 Reps
50%
2
Romanian Deadlift (Trap Bar)
3 Sets
8-12 Reps
3
Front Squat (Dumbbell)
3 Sets
10-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
5
Goblet Squat
3 Sets
AMRAP
Day 6
1
Squat (Barbell)
5 Sets
8-12 Reps
50%
2
Romanian Deadlift (Trap Bar)
3 Sets
8-12 Reps
3
Front Squat (Dumbbell)
3 Sets
10-12 Reps
4
Standing Calf Raise
4 Sets
15-20 Reps
5
Goblet Squat
3 Sets
AMRAP
Day 4
1
Bench Press (Barbell)
4 Sets
8-12 Reps
50%
2
Overhead Press (Barbell)
4 Sets
8-12 Reps
50%
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
50%
4
Skull Crusher (Barbell)
3 Sets
12-15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
6
Dip (Bodyweight)
3 Sets
AMRAP
Day 2
1
Pull-Up (Weighted)
4 Sets
5-12 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Shrug (Barbell)
3 Sets
10-15 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
5-12 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6
Shrug (Barbell)
3 Sets
10-15 Reps