Program Description
strong
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 23, 2025 06:07
- Last EditedJun 18, 2025 11:30
Summary
Transform your strength training with the **Upper Lower + Box** program, a comprehensive 16-week plan designed for serious lifters. With four focused sessions each week, you'll alternate between upper and lower body workouts, incorporating essential movements like the Bench Press, Pull-Ups, and Barbell Rows. This program not only builds muscle but enhances functional strength, making it perfect for those looking to push their limits in a garage gym setting. Get ready to elevate your performance 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
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
-
3
Dip (Bodyweight)
3
12 reps
-
4
Pull-Up (Weighted)
4
5 reps
-
5
Barbell Row
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Skull Crusher (Dumbbell)
2
8 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)4 Sets
6 Reps
-
3
Dip (Bodyweight)3 Sets
12 Reps
-
4
Pull-Up (Weighted)4 Sets
5 Reps
-
5
Barbell Row3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)4 Sets
6 Reps
-
3
Dip (Bodyweight)3 Sets
12 Reps
-
4
Pull-Up (Weighted)4 Sets
5 Reps
-
5
Barbell Row3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Standing Calf Raise3 Sets
15 Reps
-
5
Skull Crusher (Dumbbell)2 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)2 Sets
12 Reps
-
Day 4
1
Squat (Barbell)4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Standing Calf Raise3 Sets
15 Reps
-
5
Skull Crusher (Dumbbell)2 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)2 Sets
12 Reps
-