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HMG LI-HF

by H G.
1 athletes joined

Program Description

Low Intensity, High Frequency. Start with roughly 50 percent of your max on any given lift. Increase weight by 5 pounds on weeks 5, 9, and 13.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 03, 2025 12:55
  • Last Edited
    Jul 23, 2025 09:52

Summary

Introducing HMG LI-HF, a comprehensive 16-week program designed for serious lifters looking to build strength and muscle. This 5-day-a-week regimen focuses on compound movements and targeted exercises, including Box Squats, Bench Presses, and Seated Rows, ensuring a balanced approach to upper and lower body training. Each session is structured to maximize intensity and volume, pushing your limits while promoting recovery. Equip your garage gym and get ready to transform your physique with this powerful training plan!
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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
Squat (Barbell)
2
6 reps
-
2
Leg Curl
2
6 reps
-
3
Bench Press (Barbell)
2
6 reps
-
4
Lat Pulldown
2
6 reps
-
5
Tricep Extension (Barbell)
2
6 reps
-
6
Bicep Curl (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Tricep Extension (Barbell)
2
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Leg Curl
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Tricep Extension (Barbell)
2
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Tricep Extension (Barbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Curl
2
6 reps
-
3
Bench Press (Barbell)
2
6 reps
-
4
Lat Pulldown
2
6 reps
-
5
Tricep Extension (Barbell)
2
6 reps
-
6
Bicep Curl (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Tricep Extension (Barbell)
2
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Leg Curl
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Tricep Extension (Barbell)
2
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Tricep Extension (Barbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Curl
2
6 reps
-
3
Bench Press (Barbell)
2
6 reps
-
4
Lat Pulldown
2
6 reps
-
5
Tricep Extension (Barbell)
2
6 reps
-
6
Bicep Curl (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Tricep Extension (Barbell)
2
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Leg Curl
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Tricep Extension (Barbell)
2
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Tricep Extension (Barbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Leg Curl
2
6 reps
-
3
Bench Press (Barbell)
2
6 reps
-
4
Lat Pulldown
2
6 reps
-
5
Tricep Extension (Barbell)
2
6 reps
-
6
Bicep Curl (Cable)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Bench Press (Barbell)
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Tricep Extension (Barbell)
2
8 reps
-
6
Bicep Curl (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Leg Curl
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Lat Pulldown
2
10 reps
-
5
Tricep Extension (Barbell)
2
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Curl
2
12 reps
-
3
Bench Press (Barbell)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Tricep Extension (Barbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
6 reps
-
2
Seated Goodmorning
2
6 reps
-
3
Bench Press (Close Grip)
2
6 reps
-
4
Seated Row (Cable)
2
6 reps
-
5
Tricep Extension (Cable)
2
6 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
8 reps
-
2
Seated Goodmorning
2
8 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
10 reps
-
2
Seated Goodmorning
2
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
12 reps
-
2
Seated Goodmorning
2
12 reps
-
3
Bench Press (Close Grip)
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
6 reps
-
2
Seated Goodmorning
2
6 reps
-
3
Bench Press (Close Grip)
2
6 reps
-
4
Seated Row (Cable)
2
6 reps
-
5
Tricep Extension (Cable)
2
6 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
8 reps
-
2
Seated Goodmorning
2
8 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
10 reps
-
2
Seated Goodmorning
2
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
12 reps
-
2
Seated Goodmorning
2
12 reps
-
3
Bench Press (Close Grip)
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
6 reps
-
2
Seated Goodmorning
2
6 reps
-
3
Bench Press (Close Grip)
2
6 reps
-
4
Seated Row (Cable)
2
6 reps
-
5
Tricep Extension (Cable)
2
6 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
8 reps
-
2
Seated Goodmorning
2
8 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
10 reps
-
2
Seated Goodmorning
2
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
12 reps
-
2
Seated Goodmorning
2
12 reps
-
3
Bench Press (Close Grip)
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
6 reps
-
2
Seated Goodmorning
2
6 reps
-
3
Bench Press (Close Grip)
2
6 reps
-
4
Seated Row (Cable)
2
6 reps
-
5
Tricep Extension (Cable)
2
6 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
8 reps
-
2
Seated Goodmorning
2
8 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Seated Row (Cable)
2
8 reps
-
5
Tricep Extension (Cable)
2
8 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
10 reps
-
2
Seated Goodmorning
2
10 reps
-
3
Bench Press (Close Grip)
2
10 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
Tricep Extension (Cable)
2
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
12 reps
-
2
Seated Goodmorning
2
12 reps
-
3
Bench Press (Close Grip)
2
12 reps
-
4
Seated Row (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
6 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Pin Press Bench (Barbell)
2
6 reps
-
4
Power Shrug
2
6 reps
-
5
Skull Crusher (Barbell)
2
6 reps
-
6
Hammer Curl (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Pin Press Bench (Barbell)
2
8 reps
-
4
Power Shrug
2
8 reps
-
5
Skull Crusher (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Pin Press Bench (Barbell)
2
10 reps
-
4
Power Shrug
2
10 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Pin Press Bench (Barbell)
2
12 reps
-
4
Power Shrug
2
12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
6 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Pin Press Bench (Barbell)
2
6 reps
-
4
Power Shrug
2
6 reps
-
5
Skull Crusher (Barbell)
2
6 reps
-
6
Hammer Curl (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Pin Press Bench (Barbell)
2
8 reps
-
4
Power Shrug
2
8 reps
-
5
Skull Crusher (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Pin Press Bench (Barbell)
2
10 reps
-
4
Power Shrug
2
10 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Pin Press Bench (Barbell)
2
12 reps
-
4
Power Shrug
2
12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
6 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Pin Press Bench (Barbell)
2
6 reps
-
4
Power Shrug
2
6 reps
-
5
Skull Crusher (Barbell)
2
6 reps
-
6
Hammer Curl (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Pin Press Bench (Barbell)
2
8 reps
-
4
Power Shrug
2
8 reps
-
5
Skull Crusher (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Pin Press Bench (Barbell)
2
10 reps
-
4
Power Shrug
2
10 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Pin Press Bench (Barbell)
2
12 reps
-
4
Power Shrug
2
12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
6 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Pin Press Bench (Barbell)
2
6 reps
-
4
Power Shrug
2
6 reps
-
5
Skull Crusher (Barbell)
2
6 reps
-
6
Hammer Curl (Cable)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Pin Press Bench (Barbell)
2
8 reps
-
4
Power Shrug
2
8 reps
-
5
Skull Crusher (Barbell)
2
8 reps
-
6
Hammer Curl (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Pin Press Bench (Barbell)
2
10 reps
-
4
Power Shrug
2
10 reps
-
5
Skull Crusher (Barbell)
2
10 reps
-
6
Hammer Curl (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
12 reps
-
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Pin Press Bench (Barbell)
2
12 reps
-
4
Power Shrug
2
12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
6 reps
-
2
Good Morning
2
6 reps
-
3
Spoto Press
2
6 reps
-
4
Bent Over Row (Barbell)
2
6 reps
-
5
Single Arm Tricep Extension (Cable)
2
6 reps
-
6
Bicep Curl (Barbell)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
8 reps
-
2
Good Morning
2
8 reps
-
3
Spoto Press
2
8 reps
-
4
Bent Over Row (Barbell)
2
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
10 reps
-
2
Good Morning
2
10 reps
-
3
Spoto Press
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Single Arm Tricep Extension (Cable)
2
10 reps
-
6
Bicep Curl (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
12 reps
-
2
Good Morning
2
12 reps
-
3
Spoto Press
2
12 reps
-
4
Bent Over Row (Barbell)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
6 reps
-
2
Good Morning
2
6 reps
-
3
Spoto Press
2
6 reps
-
4
Bent Over Row (Barbell)
2
6 reps
-
5
Single Arm Tricep Extension (Cable)
2
6 reps
-
6
Bicep Curl (Barbell)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
8 reps
-
2
Good Morning
2
8 reps
-
3
Spoto Press
2
8 reps
-
4
Bent Over Row (Barbell)
2
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
10 reps
-
2
Good Morning
2
10 reps
-
3
Spoto Press
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Single Arm Tricep Extension (Cable)
2
10 reps
-
6
Bicep Curl (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
12 reps
-
2
Good Morning
2
12 reps
-
3
Spoto Press
2
12 reps
-
4
Bent Over Row (Barbell)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
6 reps
-
2
Good Morning
2
6 reps
-
3
Spoto Press
2
6 reps
-
4
Bent Over Row (Barbell)
2
6 reps
-
5
Single Arm Tricep Extension (Cable)
2
6 reps
-
6
Bicep Curl (Barbell)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
8 reps
-
2
Good Morning
2
8 reps
-
3
Spoto Press
2
8 reps
-
4
Bent Over Row (Barbell)
2
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
10 reps
-
2
Good Morning
2
10 reps
-
3
Spoto Press
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Single Arm Tricep Extension (Cable)
2
10 reps
-
6
Bicep Curl (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
12 reps
-
2
Good Morning
2
12 reps
-
3
Spoto Press
2
12 reps
-
4
Bent Over Row (Barbell)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
6 reps
-
2
Good Morning
2
6 reps
-
3
Spoto Press
2
6 reps
-
4
Bent Over Row (Barbell)
2
6 reps
-
5
Single Arm Tricep Extension (Cable)
2
6 reps
-
6
Bicep Curl (Barbell)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
8 reps
-
2
Good Morning
2
8 reps
-
3
Spoto Press
2
8 reps
-
4
Bent Over Row (Barbell)
2
8 reps
-
5
Single Arm Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
10 reps
-
2
Good Morning
2
10 reps
-
3
Spoto Press
2
10 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
5
Single Arm Tricep Extension (Cable)
2
10 reps
-
6
Bicep Curl (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kneeling Squat
2
12 reps
-
2
Good Morning
2
12 reps
-
3
Spoto Press
2
12 reps
-
4
Bent Over Row (Barbell)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Overhead Press (Barbell)
2
6 reps
-
4
Upright Row (Barbell)
2
6 reps
-
5
Overhead Tricep Extension (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Upright Row (Barbell)
2
8 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Deadlift (Barbell)
2
10 reps
-
3
Overhead Press (Barbell)
2
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Deadlift (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Overhead Press (Barbell)
2
6 reps
-
4
Upright Row (Barbell)
2
6 reps
-
5
Overhead Tricep Extension (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Upright Row (Barbell)
2
8 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Deadlift (Barbell)
2
10 reps
-
3
Overhead Press (Barbell)
2
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Deadlift (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Overhead Press (Barbell)
2
6 reps
-
4
Upright Row (Barbell)
2
6 reps
-
5
Overhead Tricep Extension (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Upright Row (Barbell)
2
8 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Deadlift (Barbell)
2
10 reps
-
3
Overhead Press (Barbell)
2
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Deadlift (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Overhead Press (Barbell)
2
6 reps
-
4
Upright Row (Barbell)
2
6 reps
-
5
Overhead Tricep Extension (Cable)
2
6 reps
-
6
Bicep Curl (EZ Bar)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Upright Row (Barbell)
2
8 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
-
2
Deadlift (Barbell)
2
10 reps
-
3
Overhead Press (Barbell)
2
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Deadlift (Barbell)
2
12 reps
-
3
Overhead Press (Barbell)
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Box Squat (Barbell)
2 Sets
6 Reps
-
2
Seated Goodmorning
2 Sets
6 Reps
-
3
Bench Press (Close Grip)
2 Sets
6 Reps
-
4
Seated Row (Cable)
2 Sets
6 Reps
-
5
Tricep Extension (Cable)
2 Sets
6 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
6 Reps
-
Day 1
1
Squat (Barbell)
2 Sets
6 Reps
-
2
Leg Curl
2 Sets
6 Reps
-
3
Bench Press (Barbell)
2 Sets
6 Reps
-
4
Lat Pulldown
2 Sets
6 Reps
-
5
Tricep Extension (Barbell)
2 Sets
6 Reps
-
6
Bicep Curl (Cable)
2 Sets
6 Reps
-
Day 3
1
Belt Squat
2 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
3
Pin Press Bench (Barbell)
2 Sets
6 Reps
-
4
Power Shrug
2 Sets
6 Reps
-
5
Skull Crusher (Barbell)
2 Sets
6 Reps
-
6
Hammer Curl (Cable)
2 Sets
6 Reps
-
Day 4
1
Kneeling Squat
2 Sets
6 Reps
-
2
Good Morning
2 Sets
6 Reps
-
3
Spoto Press
2 Sets
6 Reps
-
4
Bent Over Row (Barbell)
2 Sets
6 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
-
6
Bicep Curl (Barbell)
2 Sets
6 Reps
-
Day 5
1
Leg Extension
2 Sets
6 Reps
-
2
Deadlift (Barbell)
2 Sets
6 Reps
-
3
Overhead Press (Barbell)
2 Sets
6 Reps
-
4
Upright Row (Barbell)
2 Sets
6 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
6 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
6 Reps
-