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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-