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Simple and Strong

by Kanin Hampton

Program Description

Upper/Lower program with an emphasis on conpound lifts and building foundational strength for more advanced programs.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2025 09:43
  • Last Edited
    Jun 17, 2025 03:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.9%
Triceps
8.6%
Lats
8.6%
Hamstrings
8.5%
Front Delts
8.1%
Quadriceps
8%
Biceps
7.7%
Chest
6.8%
Glutes
6.5%
Middle Delts
6.3%
Abs
5.9%
Forearms
4.7%
Calves
4.5%
Lower Back
2.7%
Adductors
2.3%
Rear Delts
0.9%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
30 reps
-
6
Russian Twist
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
15 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Lat Pulldown (Close Grip)
4
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Seated Hamstring Curl
3
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Farmer's Walk (Weighted)
3
15 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
15 reps
-
2
Chest Fly (Cable)
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Skull Crusher (Barbell)
4
12 reps
-
7
Incline Curl (Dumbbell)
4
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Seated Calf Raise
4 Sets
15 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
30 Reps
-
6
Russian Twist
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
5
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
6
Bicep Curl (Barbell)
4 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Seated Hamstring Curl
3 Sets
15 Reps
-
4
Seated Calf Raise
4 Sets
15 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
15 Reps
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 4
1
Military Press (Barbell)
4 Sets
15 Reps
-
2
Chest Fly (Cable)
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
-
5
Seated Row (Cable)
4 Sets
12 Reps
-
6
Skull Crusher (Barbell)
4 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
4 Sets
10 Reps
-