logo
BoostcampPNG

My starting strength routine

by Joe J.

Program Description

Get stronger!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 06:00
  • Last Edited
    Jun 04, 2025 06:12
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
5
1 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
5
Plank
8
1 mins
-
6
Dip (Bodyweight)
8
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Squat (Barbell)
5
5 reps
-
4
Pull-Up (Bodyweight)
8
3 reps
-
5
Hanging Leg Raise
9
3 reps
-
6
Skull Crusher
8
3 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
5 Sets
5 Reps
-
3
Squat (Barbell)
5 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
8 Sets
3 Reps
-
5
Hanging Leg Raise
9 Sets
3 Reps
-
6
Skull Crusher
8 Sets
3 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
5 Sets
5 Reps
-
3
Squat (Barbell)
5 Sets
5 Reps
-
4
Pull-Up (Bodyweight)
8 Sets
3 Reps
-
5
Hanging Leg Raise
9 Sets
3 Reps
-
6
Skull Crusher
8 Sets
3 Reps
-
Day 2
1
Squat (Barbell)
6 Sets
5 Reps
-
2
Overhead Press (Barbell)
5 Sets
5 Reps
-
3
Deadlift (Barbell)
5 Sets
1 Reps
-
4
Bicep Curl (Barbell)
8 Sets
3 Reps
-
5
Plank
8 Sets
1 mins
-
6
Dip (Bodyweight)
8 Sets
3 Reps
-
Day 4
1
Squat (Barbell)
6 Sets
5 Reps
-
2
Overhead Press (Barbell)
5 Sets
5 Reps
-
3
Deadlift (Barbell)
5 Sets
1 Reps
-
4
Bicep Curl (Barbell)
8 Sets
3 Reps
-
5
Plank
8 Sets
1 mins
-
6
Dip (Bodyweight)
8 Sets
3 Reps
-