logo
BoostcampPNG

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.

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
    Feb 02, 2026 12:10

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Quadriceps
12.2%
Glutes
10.9%
Hamstrings
10.1%
Biceps
9.4%
Upper Back
8.9%
Front Delts
8.3%
Chest
4.5%
Lower Back
4.4%
Middle Delts
4.3%
Abs
4.1%
Lats
3.8%
Forearms
3.1%
Adductors
2%
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
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 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
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Bench Press (Close Grip)
2
5 reps
-
3
Rack Pull (Barbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 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
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Box Squat (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
5 reps
-
4
Seated Row (Cable)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 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
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Shrug (Barbell)
2
5 reps
-
3
Zercher Squat (Barbell)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5
Tricep Extension (Barbell)
2
5 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 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
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
-
2
Bent Over Row (Barbell)
2
6 reps
-
3
Kneeling Squat
2
6 reps
-
4
Pin Press Bench (Barbell)
2
5 reps
-
5
Tricep Extension (Cable)
2
5 reps
-
6
Bicep Curl (EZ Bar)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 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
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Good Morning
2
5 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Upright Row (Barbell)
2
5 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
5 Reps
-
2
Box Squat (Barbell)
2 Sets
5 Reps
-
3
Deadlift (Deficit)
2 Sets
5 Reps
-
4
Seated Row (Cable)
2 Sets
5 Reps
-
5
Tricep Extension (Cable)
2 Sets
5 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
5 Reps
-
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
-
2
Bench Press (Close Grip)
2 Sets
5 Reps
-
3
Rack Pull (Barbell)
2 Sets
5 Reps
-
4
Lat Pulldown
2 Sets
5 Reps
-
5
Tricep Extension (Barbell)
2 Sets
5 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
5 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
Shrug (Barbell)
2 Sets
5 Reps
-
3
Zercher Squat (Barbell)
2 Sets
5 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5 Reps
-
5
Tricep Extension (Barbell)
2 Sets
5 Reps
-
6
Reverse Bicep Curl (EZ Bar)
2 Sets
5 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5 Reps
-
2
Bent Over Row (Barbell)
2 Sets
6 Reps
-
3
Kneeling Squat
2 Sets
6 Reps
-
4
Pin Press Bench (Barbell)
2 Sets
5 Reps
-
5
Tricep Extension (Cable)
2 Sets
5 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
5 Reps
-
Day 5
1
Squat (Paused)
2 Sets
5 Reps
-
2
Good Morning
2 Sets
5 Reps
-
3
Overhead Press (Barbell)
2 Sets
5 Reps
-
4
Upright Row (Barbell)
2 Sets
5 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
5 Reps
-
6
Tricep Extension (Barbell)
2 Sets
5 Reps
-