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.
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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
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
-