Program Description
Modified for volume for fat loss. Exercises have been changed to work with a garage gym along with sets and in some cases reps.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 29, 2025 10:56
- Last EditedJun 18, 2025 09:53
Summary
Unlock your strength potential with the MODIFIED Dr. Laynes PHAT Program, an 8-week journey designed for those ready to elevate their lifting game. This 5-day-per-week regimen combines power and hypertrophy training, focusing on upper and lower body strength while sculpting your physique. With a variety of exercises including bench presses, squats, and Pendlay rows, you'll build muscle and enhance performance in a structured yet flexible format. Perfect for garage gym enthusiasts, this program will challenge you to push your limits and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Chest
10.6%
Triceps
10.6%
Front Delts
9.5%
Quadriceps
8.6%
Glutes
8.5%
Hamstrings
8.3%
Lats
7.1%
Abs
6.5%
Biceps
6.5%
Middle Delts
6.1%
Lower Back
3.6%
Adductors
2%
Forearms
0.9%
Rear Delts
0.2%
Abductors
0.2%
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START THE PROGRAM
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
70%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Landmine Row (V Grip)
2
6-10 reps
-
2B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
3
Pendlay Row
3
3-5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5A
Bicep Curl (EZ Bar)
2
6-10 reps
-
5B
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
72.5%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Landmine Row (V Grip)
2
6-10 reps
-
2B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
3
Pendlay Row
3
3-5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5A
Bicep Curl (EZ Bar)
2
6-10 reps
-
5B
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
77.5%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Landmine Row (V Grip)
2
6-10 reps
-
2B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
3
Pendlay Row
3
3-5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5A
Bicep Curl (EZ Bar)
2
6-10 reps
-
5B
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
80%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Landmine Row (V Grip)
2
6-10 reps
-
2B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
3
Pendlay Row
3
3-5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5A
Bicep Curl (EZ Bar)
2
6-10 reps
-
5B
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
82.5%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Landmine Row (V Grip)
2
6-10 reps
-
2B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
3
Pendlay Row
3
3-5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5A
Bicep Curl (EZ Bar)
2
6-10 reps
-
5B
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
85%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Landmine Row (V Grip)
2
6-10 reps
-
2B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
3
Pendlay Row
3
3-5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5A
Bicep Curl (EZ Bar)
2
6-10 reps
-
5B
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
82.5%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Landmine Row (V Grip)
2
6-10 reps
-
2B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
3
Pendlay Row
3
3-5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5A
Bicep Curl (EZ Bar)
2
6-10 reps
-
5B
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
85%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Landmine Row (V Grip)
2
6-10 reps
-
2B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
3
Pendlay Row
3
3-5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5A
Bicep Curl (EZ Bar)
2
6-10 reps
-
5B
Dip (Weighted)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
70%
2
Front Squat (Barbell)
2
6-10 reps
-
3
Leg Press (Smith Machine)
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5A
Standing Single Leg Curl (cable)
3
6-10 reps
-
5B
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
72.5%
2
Front Squat (Barbell)
2
6-10 reps
-
3
Leg Press (Smith Machine)
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5A
Standing Single Leg Curl (cable)
3
6-10 reps
-
5B
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
77.5%
2
Front Squat (Barbell)
2
6-10 reps
-
3
Leg Press (Smith Machine)
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5A
Standing Single Leg Curl (cable)
3
6-10 reps
-
5B
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
80%
2
Front Squat (Barbell)
2
6-10 reps
-
3
Leg Press (Smith Machine)
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5A
Standing Single Leg Curl (cable)
3
6-10 reps
-
5B
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
82.5%
2
Front Squat (Barbell)
2
6-10 reps
-
3
Leg Press (Smith Machine)
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5A
Standing Single Leg Curl (cable)
3
6-10 reps
-
5B
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
85%
2
Front Squat (Barbell)
2
6-10 reps
-
3
Leg Press (Smith Machine)
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5A
Standing Single Leg Curl (cable)
3
6-10 reps
-
5B
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
82.5%
2
Front Squat (Barbell)
2
6-10 reps
-
3
Leg Press (Smith Machine)
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5A
Standing Single Leg Curl (cable)
3
6-10 reps
-
5B
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
85%
2
Front Squat (Barbell)
2
6-10 reps
-
3
Leg Press (Smith Machine)
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5A
Standing Single Leg Curl (cable)
3
6-10 reps
-
5B
Standing Calf Raise (Smith Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Landmine Row (V Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Shrug (Barbell)
2
12-15 reps
-
4B
Pull-Up (Bodyweight)
2
15-20 reps
-
5A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5B
Upright Row (Barbell)
3
12-15 reps
-
6A
Lateral Raise (Dumbbell)
2
12-15 reps
-
6B
Front Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
72.5%
2
Landmine Row (V Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Shrug (Barbell)
2
12-15 reps
-
4B
Pull-Up (Bodyweight)
2
15-20 reps
-
5A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5B
Upright Row (Barbell)
3
12-15 reps
-
6A
Lateral Raise (Dumbbell)
2
12-15 reps
-
6B
Front Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
67.5%
2
Landmine Row (V Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Shrug (Barbell)
2
12-15 reps
-
4B
Pull-Up (Bodyweight)
2
15-20 reps
-
5A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5B
Upright Row (Barbell)
3
12-15 reps
-
6A
Lateral Raise (Dumbbell)
2
12-15 reps
-
6B
Front Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
70%
2
Landmine Row (V Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Shrug (Barbell)
2
12-15 reps
-
4B
Pull-Up (Bodyweight)
2
15-20 reps
-
5A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5B
Upright Row (Barbell)
3
12-15 reps
-
6A
Lateral Raise (Dumbbell)
2
12-15 reps
-
6B
Front Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
72.5%
2
Landmine Row (V Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Shrug (Barbell)
2
12-15 reps
-
4B
Pull-Up (Bodyweight)
2
15-20 reps
-
5A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5B
Upright Row (Barbell)
3
12-15 reps
-
6A
Lateral Raise (Dumbbell)
2
12-15 reps
-
6B
Front Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
75%
2
Landmine Row (V Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Shrug (Barbell)
2
12-15 reps
-
4B
Pull-Up (Bodyweight)
2
15-20 reps
-
5A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5B
Upright Row (Barbell)
3
12-15 reps
-
6A
Lateral Raise (Dumbbell)
2
12-15 reps
-
6B
Front Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
77.5%
2
Landmine Row (V Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Shrug (Barbell)
2
12-15 reps
-
4B
Pull-Up (Bodyweight)
2
15-20 reps
-
5A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5B
Upright Row (Barbell)
3
12-15 reps
-
6A
Lateral Raise (Dumbbell)
2
12-15 reps
-
6B
Front Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
80%
2
Landmine Row (V Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Shrug (Barbell)
2
12-15 reps
-
4B
Pull-Up (Bodyweight)
2
15-20 reps
-
5A
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
5B
Upright Row (Barbell)
3
12-15 reps
-
6A
Lateral Raise (Dumbbell)
2
12-15 reps
-
6B
Front Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
65%
2
Front Squat (Barbell)
2
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Single Leg Curl (cable)
2
12-20 reps
-
6A
Standing Calf Raise (Smith Machine)
4
10-15 reps
-
6B
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
65%
2
Front Squat (Barbell)
2
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Single Leg Curl (cable)
2
12-20 reps
-
6A
Standing Calf Raise (Smith Machine)
4
10-15 reps
-
6B
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
67.5%
2
Front Squat (Barbell)
2
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Single Leg Curl (cable)
2
12-20 reps
-
6A
Standing Calf Raise (Smith Machine)
4
10-15 reps
-
6B
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
70%
2
Front Squat (Barbell)
2
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Single Leg Curl (cable)
2
12-20 reps
-
6A
Standing Calf Raise (Smith Machine)
4
10-15 reps
-
6B
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
72.5%
2
Front Squat (Barbell)
2
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Single Leg Curl (cable)
2
12-20 reps
-
6A
Standing Calf Raise (Smith Machine)
4
10-15 reps
-
6B
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
75%
2
Front Squat (Barbell)
2
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Single Leg Curl (cable)
2
12-20 reps
-
6A
Standing Calf Raise (Smith Machine)
4
10-15 reps
-
6B
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
77.5%
2
Front Squat (Barbell)
2
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Single Leg Curl (cable)
2
12-20 reps
-
6A
Standing Calf Raise (Smith Machine)
4
10-15 reps
-
6B
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
6
3 reps
80%
2
Front Squat (Barbell)
2
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Standing Single Leg Curl (cable)
2
12-20 reps
-
6A
Standing Calf Raise (Smith Machine)
4
10-15 reps
-
6B
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
2
15-20 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Close Grip Bench Press (Smith Machine)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
12-15 reps
-
5B
Tricep Pushdown (Cable)
2
12-15 reps
-
6A
Hammer Curl (Dumbbell)
2
15-20 reps
-
6B
Tricep Extension (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
2
15-20 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Close Grip Bench Press (Smith Machine)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
12-15 reps
-
5B
Tricep Pushdown (Cable)
2
12-15 reps
-
6A
Hammer Curl (Dumbbell)
2
15-20 reps
-
6B
Tricep Extension (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
2
15-20 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Close Grip Bench Press (Smith Machine)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
12-15 reps
-
5B
Tricep Pushdown (Cable)
2
12-15 reps
-
6A
Hammer Curl (Dumbbell)
2
15-20 reps
-
6B
Tricep Extension (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
2
15-20 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Close Grip Bench Press (Smith Machine)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
12-15 reps
-
5B
Tricep Pushdown (Cable)
2
12-15 reps
-
6A
Hammer Curl (Dumbbell)
2
15-20 reps
-
6B
Tricep Extension (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
2
15-20 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Close Grip Bench Press (Smith Machine)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
12-15 reps
-
5B
Tricep Pushdown (Cable)
2
12-15 reps
-
6A
Hammer Curl (Dumbbell)
2
15-20 reps
-
6B
Tricep Extension (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
2
15-20 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Close Grip Bench Press (Smith Machine)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
12-15 reps
-
5B
Tricep Pushdown (Cable)
2
12-15 reps
-
6A
Hammer Curl (Dumbbell)
2
15-20 reps
-
6B
Tricep Extension (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
2
15-20 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Close Grip Bench Press (Smith Machine)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
12-15 reps
-
5B
Tricep Pushdown (Cable)
2
12-15 reps
-
6A
Hammer Curl (Dumbbell)
2
15-20 reps
-
6B
Tricep Extension (Cable)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Cable)
2
15-20 reps
-
4A
Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Close Grip Bench Press (Smith Machine)
2
8-12 reps
-
5A
Incline Curl (Dumbbell)
2
12-15 reps
-
5B
Tricep Pushdown (Cable)
2
12-15 reps
-
6A
Hammer Curl (Dumbbell)
2
15-20 reps
-
6B
Tricep Extension (Cable)
2
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
3-5 Reps
70%
1B
Pull-Up (Weighted)3 Sets
6-10 Reps
-
2A
Landmine Row (V Grip)2 Sets
6-10 Reps
-
2B
Close Grip Bench Press (Smith Machine)2 Sets
6-10 Reps
-
3
Pendlay Row3 Sets
3-5 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
5A
Bicep Curl (EZ Bar)2 Sets
6-10 Reps
-
5B
Dip (Weighted)2 Sets
6-10 Reps
-
Day 2
1
Squat (Smith Machine)3 Sets
3-5 Reps
70%
2
Front Squat (Barbell)2 Sets
6-10 Reps
-
3
Leg Press (Smith Machine)2 Sets
6-10 Reps
-
4
Stiff Leg Deadlift3 Sets
5-8 Reps
-
5A
Standing Single Leg Curl (cable)3 Sets
6-10 Reps
-
5B
Standing Calf Raise (Smith Machine)3 Sets
10-15 Reps
-
Day 3
1
Pendlay Row6 Sets
3 Reps
65%
2
Landmine Row (V Grip)3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4A
Shrug (Barbell)2 Sets
12-15 Reps
-
4B
Pull-Up (Bodyweight)2 Sets
15-20 Reps
-
5A
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
5B
Upright Row (Barbell)3 Sets
12-15 Reps
-
6A
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
-
6B
Front Raise (Cable)2 Sets
12-15 Reps
-
Day 4
1
Squat (Smith Machine)6 Sets
3 Reps
65%
2
Front Squat (Barbell)2 Sets
8-12 Reps
-
3
Leg Press2 Sets
12-15 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
5
Standing Single Leg Curl (cable)2 Sets
12-20 Reps
-
6A
Standing Calf Raise (Smith Machine)4 Sets
10-15 Reps
-
6B
Hanging Leg Raise4 Sets
15-20 Reps
-
Day 5
1
Bench Press (Smith Machine)6 Sets
3 Reps
@7.5
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Chest Fly (Cable)2 Sets
15-20 Reps
-
4A
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
4B
Close Grip Bench Press (Smith Machine)2 Sets
8-12 Reps
-
5A
Incline Curl (Dumbbell)2 Sets
12-15 Reps
-
5B
Tricep Pushdown (Cable)2 Sets
12-15 Reps
-
6A
Hammer Curl (Dumbbell)2 Sets
15-20 Reps
-
6B
Tricep Extension (Cable)2 Sets
15-20 Reps
-