Program Description
Get stronger!
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJun 04, 2025 06:00
- Last EditedJun 18, 2025 10:30
Summary
Kickstart your fitness journey with this 16-week starting strength routine designed for those ready to build a solid foundation. Committed to four days a week, you'll focus on essential barbell movements like squats, deadlifts, and bench presses to enhance strength and muscle growth. Each session is crafted to optimize your performance, ensuring you progressively challenge yourself while mastering key techniques. Perfect for anyone looking to elevate their training and achieve lasting results in a supportive environment.
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4.8 Stars with 10, 000+ Ratings
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
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 Raise9 Sets
3 Reps
-
6
Skull Crusher8 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 Raise9 Sets
3 Reps
-
6
Skull Crusher8 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
Plank8 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
Plank8 Sets
1 mins
-
6
Dip (Bodyweight)8 Sets
3 Reps
-