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Evidence Based Bro Lifting for Chads

by Frank T.
1 athletes joined

Program Description

Strength and hypertrophy in equal measure

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 12, 2025 05:26
  • Last Edited
    Jun 18, 2025 11:54

Summary

Unlock your potential with the "Evidence Based Bro Lifting for Chads" program, a comprehensive 16-week journey designed for serious lifters. Train four days a week with a focus on compound movements and targeted exercises, including deadlifts, bench presses, and rows, ensuring balanced muscle development. Each session is crafted to maximize strength gains while enhancing hypertrophy, making it ideal for those looking to build serious muscle. Get ready to embrace the grind and transform your physique with proven strategies that deliver results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown (Single Arm)
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown (Single Arm)
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown (Single Arm)
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown (Single Arm)
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
-
6
Leg Extension
2
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
-
6
Leg Extension
2
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
-
6
Leg Extension
2
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
-
6
Leg Extension
2
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
2
8 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
2
8 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
2
8 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
2
8 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
-
2
Seated Hamstring Curl
4 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)
4 Sets
12-15 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Preacher Curl (Barbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
Day 2
1
Bench Press (Barbell)
3 Sets
7 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
6
Leg Extension
3 Sets
12-15 Reps
-
7
Calf Raise (Leg Press)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
Day 3
1
Barbell Row
3 Sets
7 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
Day 4
1
Squat (Barbell)
3 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Calf Raise
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
4
Bench Press (Dumbbell)
4 Sets
12 Reps
-
5
EZ Bar Upright Row
3 Sets
12-15 Reps
-
6
Lateral Raise (Cable)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
7
Overhead Tricep Extension (Cable)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-