Program Description
Inspired by the Australian Strength Coach's video here: https://www.youtube.com/watch?v=KaoFlGQjwS0 My interpretation of the program with some slight liberties and educated guesses on my part. But I believe this is inline with the spirit of the program as presented
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalPowerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 11, 2025 10:47
- Last EditedOct 11, 2025 11:06
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.9%
Quadriceps
11.8%
Upper Back
11.2%
Lower Back
10%
Hamstrings
9.8%
Triceps
8.4%
Lats
7.1%
Biceps
5.3%
Front Delts
5.3%
Middle Delts
4.9%
Abs
4.3%
Chest
3.9%
Adductors
2%
Forearms
0.6%
Rear Delts
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
65%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
70%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
6 reps
75%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
9 reps
67.5%
2
Incline Bench Press (Dumbbell)
2
9 reps
67.5%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
72.5%
2
Incline Bench Press (Dumbbell)
2
7 reps
72.5%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
2
5 reps
77.5%
3
Seated Row (Machine)
3
12 reps
60%
4
Tricep Extension (Cable)
3
12 reps
60%
5
Bicep Curl (Dumbbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
2
Incline Bench Press (Dumbbell)
2
8 reps
70%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
6 reps
75%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Incline Bench Press (Dumbbell)
2
4 reps
80%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
72.5%
2
Incline Bench Press (Dumbbell)
2
7 reps
72.5%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
2
5 reps
77.5%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
3 reps
85%
3
Seated Row (Machine)
3
10 reps
65%
4
Tricep Extension (Cable)
3
10 reps
65%
5
Bicep Curl (Dumbbell)
3
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Incline Bench Press (Dumbbell)
2
6 reps
75%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Incline Bench Press (Dumbbell)
2
4 reps
80%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Incline Bench Press (Dumbbell)
2
2 reps
95%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
2
5 reps
77.5%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
3 reps
85%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
100%
2
Incline Bench Press (Dumbbell)
2
1 reps
100%
3
Seated Row (Machine)
3
8 reps
70%
4
Tricep Extension (Cable)
3
8 reps
70%
5
Bicep Curl (Dumbbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
65%
2
Romanian Deadlift (Barbell)
2
10 reps
65%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
70%
2
Romanian Deadlift (Barbell)
2
8 reps
70%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
75%
2
Romanian Deadlift (Barbell)
2
6 reps
75%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
9 reps
67.5%
2
Romanian Deadlift (Barbell)
2
9 reps
67.5%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
72.5%
2
Romanian Deadlift (Barbell)
2
7 reps
72.5%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
77.5%
2
Romanian Deadlift (Barbell)
2
5 reps
77.5%
3
Back Extension
3
12 reps
60%
4
Pendlay Row
3
12 reps
60%
5
Good Morning
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
70%
2
Romanian Deadlift (Barbell)
2
8 reps
70%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
75%
2
Romanian Deadlift (Barbell)
2
6 reps
75%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
80%
2
Romanian Deadlift (Barbell)
2
4 reps
80%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
72.5%
2
Romanian Deadlift (Barbell)
2
7 reps
72.5%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
77.5%
2
Romanian Deadlift (Barbell)
2
5 reps
77.5%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Romanian Deadlift (Barbell)
2
3 reps
85%
3
Back Extension
3
10 reps
65%
4
Pendlay Row
3
10 reps
65%
5
Good Morning
3
10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
75%
2
Romanian Deadlift (Barbell)
2
6 reps
75%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
80%
2
Romanian Deadlift (Barbell)
2
4 reps
80%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
95%
2
Romanian Deadlift (Barbell)
2
2 reps
95%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
77.5%
2
Romanian Deadlift (Barbell)
2
5 reps
77.5%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Romanian Deadlift (Barbell)
2
3 reps
85%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
100%
2
Romanian Deadlift (Barbell)
2
1 reps
100%
3
Back Extension
3
8 reps
70%
4
Pendlay Row
3
8 reps
70%
5
Good Morning
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
65%
2
Overhead Extension (Dumbbell)
2
10 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
70%
2
Overhead Extension (Dumbbell)
2
8 reps
70%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
75%
2
Overhead Extension (Dumbbell)
2
6 reps
75%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
9 reps
67.5%
2
Overhead Extension (Dumbbell)
2
9 reps
67.5%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7 reps
72.5%
2
Overhead Extension (Dumbbell)
2
7 reps
72.5%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
77.5%
2
Overhead Extension (Dumbbell)
2
5 reps
77.5%
3
Lateral Raise (Dumbbell)
3
12 reps
60%
4
Shrug (Dumbbell)
3
12 reps
60%
5
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
70%
2
Overhead Extension (Dumbbell)
2
8 reps
70%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
70%
2
Overhead Extension (Dumbbell)
2
6 reps
70%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4 reps
80%
2
Overhead Extension (Dumbbell)
2
4 reps
80%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
7 reps
72.5%
2
Overhead Extension (Dumbbell)
2
7 reps
72.5%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
77.5%
2
Overhead Extension (Dumbbell)
2
5 reps
77.5%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
85%
2
Overhead Extension (Dumbbell)
2
3 reps
85%
3
Lateral Raise (Dumbbell)
3
10 reps
65%
4
Shrug (Dumbbell)
3
10 reps
65%
5
Pull-Up (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
70%
2
Overhead Extension (Dumbbell)
2
6 reps
70%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4 reps
80%
2
Overhead Extension (Dumbbell)
2
4 reps
80%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
95%
2
Overhead Extension (Dumbbell)
2
2 reps
95%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
77.5%
2
Overhead Extension (Dumbbell)
2
5 reps
77.5%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
85%
2
Overhead Extension (Dumbbell)
2
3 reps
85%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
100%
2
Overhead Extension (Dumbbell)
2
1 reps
100%
3
Lateral Raise (Dumbbell)
3
8 reps
70%
4
Shrug (Dumbbell)
3
8 reps
70%
5
Pull-Up (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
65%
2
Front Squat (Barbell)
2
10 reps
65%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Front Squat (Barbell)
2
8 reps
70%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Front Squat (Barbell)
2
6 reps
75%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
9 reps
67.5%
2
Front Squat (Barbell)
2
9 reps
67.5%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
72.5%
2
Front Squat (Barbell)
2
7 reps
72.5%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
77.5%
2
Front Squat (Barbell)
2
5 reps
77.5%
3
Leg Extension
3
12 reps
60%
4
Walking Lunge (Dumbbell)
3
12 reps
60%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Front Squat (Barbell)
2
8 reps
70%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Front Squat (Barbell)
2
6 reps
75%
3
Leg Extension
3
12 reps
65%
4
Walking Lunge (Dumbbell)
3
12 reps
65%
5
Hip Thrust (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Front Squat (Barbell)
2
4 reps
80%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
72.5%
2
Front Squat (Barbell)
2
7 reps
72.5%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
77.5%
2
Front Squat (Barbell)
2
5 reps
77.5%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
85%
2
Front Squat (Barbell)
2
3 reps
85%
3
Leg Extension
3
10 reps
65%
4
Walking Lunge (Dumbbell)
3
10 reps
65%
5
Hip Thrust (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Front Squat (Barbell)
2
6 reps
75%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Front Squat (Barbell)
2
4 reps
80%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
95%
2
Front Squat (Barbell)
2
2 reps
95%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
77.5%
2
Front Squat (Barbell)
2
5 reps
77.5%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
85%
2
Front Squat (Barbell)
2
3 reps
85%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
100%
2
Front Squat (Barbell)
2
1 reps
100%
3
Leg Extension
3
8 reps
70%
4
Walking Lunge (Dumbbell)
3
8 reps
70%
5
Hip Thrust (Bodyweight)
3
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
10 Reps
65%
2
Incline Bench Press (Dumbbell)2 Sets
10 Reps
65%
3
Seated Row (Machine)3 Sets
12 Reps
60%
4
Tricep Extension (Cable)3 Sets
12 Reps
60%
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
60%
Day 2
1
Deadlift (Barbell)2 Sets
10 Reps
65%
2
Romanian Deadlift (Barbell)2 Sets
10 Reps
65%
3
Back Extension3 Sets
12 Reps
60%
4
Pendlay Row3 Sets
12 Reps
60%
5
Good Morning3 Sets
12 Reps
60%
Day 3
1
Overhead Press (Barbell)2 Sets
10 Reps
65%
2
Overhead Extension (Dumbbell)2 Sets
10 Reps
65%
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
60%
4
Shrug (Dumbbell)3 Sets
12 Reps
60%
5
Pull-Up (Bodyweight)3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)2 Sets
10 Reps
65%
2
Front Squat (Barbell)2 Sets
10 Reps
65%
3
Leg Extension3 Sets
12 Reps
60%
4
Walking Lunge (Dumbbell)3 Sets
12 Reps
60%
5
Hip Thrust (Bodyweight)3 Sets
12 Reps
-