5.0
(1 rating)
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
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 09, 2024 04:25
- Last EditedJun 18, 2025 08:23
Summary
Unlock your muscle-building potential with the Chell PPL - Barbell Hypertrophy program! Over 12 weeks, you'll engage in a rigorous 6-day split focusing on pull, push, and leg workouts that prioritize barbell exercises for maximum hypertrophy. Each session is designed to challenge your strength and endurance, featuring compound movements like weighted pull-ups and squats, ensuring balanced muscle development. Get ready to transform your physique and elevate your lifting game in a dedicated garage gym environment!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 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
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 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
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)4 Sets
5-12 Reps
-
2
Bent Over Row (Barbell)4 Sets
6-8 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
10-20 Reps
-
4
Shrug (Barbell)3 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
6
Concentration Curl3 Sets
12-20 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
50%
2
Romanian Deadlift (Trap Bar)3 Sets
8-12 Reps
-
3
Squat (Barbell)3 Sets
8-12 Reps
-
4
Standing Calf Raise5 Sets
12-20 Reps
-
5
Walking Lunge3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
2
Pec Fly (Dumbbell)3 Sets
8-15 Reps
-
3
Push Press (Barbell)3 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
5
Skull Crusher (Barbell)3 Sets
8-15 Reps
-
6
Dip (Bodyweight)3 Sets
AMRAP
-
Day 6
1
Squat (Barbell)5 Sets
8-10 Reps
-
2
Romanian Deadlift (Trap Bar)4 Sets
8-12 Reps
-
3
Standing Calf Raise5 Sets
12-25 Reps
-
4
Walking Lunge3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
6-8 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
8-15 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Dip (Bodyweight)3 Sets
AMRAP
-
Day 5
1
Pull-Up (Weighted)3 Sets
5-12 Reps
-
2
Upright Row (Barbell)3 Sets
8-12 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
8-15 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
5
Concentration Curl3 Sets
8-20 Reps
-
6
Hammer Curl3 Sets
8-20 Reps
-