Program Description
5/3/1 for 4 months.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedNov 26, 2024 08:21
- Last EditedJun 18, 2025 12:22
Summary
Unlock your strength potential with the JG 4mo Strength program, a comprehensive 16-week training plan designed for serious lifters. Committing just four days a week, you'll focus on foundational lifts like squats, deadlifts, and bench presses, while incorporating targeted accessory movements to enhance muscle growth and stability. This program is tailored for those with a garage gym setup, ensuring you have the tools to build power and endurance effectively. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.4%
Quadriceps
12.8%
Hamstrings
11.8%
Triceps
11.2%
Front Delts
9%
Chest
6.3%
Middle Delts
6%
Upper Back
4.7%
Lats
4.3%
Adductors
3.9%
Lower Back
3.9%
Abs
3.4%
Biceps
3.3%
Abductors
2.4%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
64%
74%
84%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
69%
79%
89%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
74%
84%
94%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
75%
85%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
75%
85%
95%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
66%
76%
86%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
71%
81%
91%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
76%
86%
96%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
67%
77%
87%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
72%
82%
92%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
77%
87%
97%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Glute Bridge (Barbell)
3
8 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
64%
74%
84%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
69%
79%
89%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
74%
84%
94%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
75%
85%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
75%
85%
95%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
66%
76%
86%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
71%
81%
91%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
76%
86%
96%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
67%
77%
87%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
72%
82%
92%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
77%
87%
97%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dips Between Chairs
3
5 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Glute Kickback
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
64%
74%
84%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
69%
79%
89%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
74%
84%
94%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
75%
85%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
75%
85%
95%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
66%
76%
86%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
71%
81%
91%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
76%
86%
96%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
67%
77%
87%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
72%
82%
92%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
50%
60%
77%
87%
97%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Split Squat (Dumbbell)
3
6 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Bicep Curl (Dumbbell)
1
1
1
8 reps
9 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
64%
74%
84%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
69%
79%
89%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
74%
84%
94%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
66%
76%
86%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
71%
81%
91%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
76%
86%
96%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
67%
77%
87%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
72%
82%
92%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
77%
87%
97%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Deadlift
3
6 reps
-
3
Kettlebell Halo
3
6 reps
-
4
Kettlebell Swing
3
10 reps
-
5
Sled Push & Pull
3
1 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
64%
74%
84%
2
Glute Bridge (Barbell)3 Sets
8 Reps
-
3
Hip Adductor (Machine)3 Sets
10 Reps
-
4
Hip Abductor (Machine)3 Sets
10 Reps
-
5
Leg Curl3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
64%
74%
84%
2
Incline Bench Press (Barbell)3 Sets
10 Reps
-
3
Dips Between Chairs3 Sets
5 Reps
-
4
Tricep Pushdown (Cable)3 Sets
10 Reps
-
5
Glute Kickback3 Sets
8 Reps
-
Day 3
1
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
64%
74%
84%
2
Split Squat (Dumbbell)3 Sets
6 Reps
-
3
Barbell Row3 Sets
8 Reps
-
4
Lat Pulldown3 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
-
-
-
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
64%
74%
84%
2
Single Leg Deadlift3 Sets
6 Reps
-
3
Kettlebell Halo3 Sets
6 Reps
-
4
Kettlebell Swing3 Sets
10 Reps
-
5
Sled Push & Pull3 Sets
1 Reps
-