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BoostcampPNG

Father Physique Push Pull Legs

by Tauris F.
1 athletes joined

Program Description

For the average every day person to build muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 12, 2025 04:31
  • Last Edited
    Nov 12, 2025 05:00
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Front Delts
10.6%
Glutes
9.3%
Middle Delts
9.3%
Hamstrings
8.7%
Lats
8.1%
Biceps
7.5%
Chest
6.2%
Triceps
6.2%
Quadriceps
6.2%
Lower Back
5%
Abs
5%
Calves
3.1%
Rear Delts
2.5%
Adductors
1.2%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
AD Press
3
6-8 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Seated Overhead Extension (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7.5
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 7
5
Barbell Calf Raise
3
10 reps
RPE 8
6
Abs Crunch (Weighted)
3
15 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@7.5
2
AD Press
3 Sets
6-8 Reps
@7.5
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Seated Overhead Extension (EZ Bar)
3 Sets
10 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@7.5
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Upright Row (Barbell)
3 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@7.5
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Good Morning
3 Sets
10 Reps
@7
5
Barbell Calf Raise
3 Sets
10 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@7.5
2
AD Press
3 Sets
6-8 Reps
@7.5
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Seated Overhead Extension (EZ Bar)
3 Sets
10 Reps
@8.5
Day 5
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@7.5
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Upright Row (Barbell)
3 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
6-8 Reps
@7.5
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Good Morning
3 Sets
10 Reps
@7
5
Barbell Calf Raise
3 Sets
10 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
15 Reps
@7