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Term 2 Strength

by Isaac van Bockel

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 01:03
  • Last Edited
    Jun 18, 2025 12:49

Summary

Embark on a transformative 10-week journey with the Term 2 Strength program, designed for dedicated lifters ready to elevate their strength game. Committing to six days a week, you'll tackle a balanced mix of push and pull workouts, focusing on compound and isolation movements to build muscle and enhance overall power. With a full gym at your disposal, you'll engage in targeted exercises like Bench Press, Barbell Rows, and Lat Pulldowns, ensuring every muscle group gets the attention it deserves. Get ready to push your limits and achieve the strength gains you've been aiming for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
5
Spanish Squat
3 Sets
0.5 mins
-
6
Leg Extension (Banded)
3 Sets
12 Reps
-
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
14 Reps
10 Reps
7 Reps
-
-
-
2
Pull-Up (Band)
1 Set
1 Set
1 Set
3 Reps
2 Reps
1 Reps
-
-
-
3
Lat Pulldown
3 Sets
9 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Face Pull
2 Sets
12 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
7
Wall Sit
3 Sets
0.5 mins
-
Day 3
1
Lying Leg Curl
3 Sets
8 Reps
-
2
Goblet Squat
3 Sets
12 Reps
-
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4A
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4B
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hack Squat
3 Sets
6 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Front Raise
3 Sets
8 Reps
-
3
Reverse Pec Deck
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
Shoulder Press (Machine)
2 Sets
8 Reps
-
6
Spanish Squat
3 Sets
0.5 mins
-
7
Leg Extension (Banded)
3 Sets
12 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
2
Bicep Curl (Cable)
3 Sets
8 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
8 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
7
Wall Sit
3 Sets
0.5 mins
-
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
5
Glute Kickback
3 Sets
0.5 mins
-