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HMG LI-HF

by H G.

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 14, 2025 01:10
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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
-