logo
BoostcampPNG

secret strength

by Joey M.
12 athletes joined

Program Description

muscle and strength

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 22, 2025 12:17
  • Last Edited
    Sep 16, 2025 02:48

Summary

Unlock your potential with the **Secret Strength** program, a meticulously crafted 18-week journey designed to build serious muscle and power. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including weighted dips, barbell rows, and pull-ups, all tailored to challenge your strength levels. This program emphasizes progressive overload, ensuring you continuously push your limits and achieve impressive gains. Perfect for those with access to a garage gym, it's time to discover the strength you never knew you had!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Triceps
10.8%
Front Delts
9.8%
Lats
9.5%
Quadriceps
9.5%
Hamstrings
9.5%
Glutes
7.4%
Chest
6.8%
Biceps
6.4%
Abs
5.7%
Middle Delts
5.1%
Adductors
2.7%
Rear Delts
2%
Forearms
1.4%
Lower Back
1%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
3
10-12 reps
-
6
Incline Curl (Dumbbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Weighted)
5 Sets
5 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Dip (Weighted)
3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Goblet Squat
3 Sets
8-10 Reps
-
4
Leg Curl
3 Sets
10-12 Reps
-
5
Leg Extension
3 Sets
10-12 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10 Reps
-