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Foundations 6: Strength & Size

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Program Description

This 6-day push/pull/legs program is designed for beginners who want to build a strong, balanced physique and develop proper lifting technique. “Foundations 6: Strength & Size” focuses on mastering compound lifts like the squat, bench press, and deadlift while reinforcing them with smart accessory work for muscle growth and symmetry. By training each muscle group twice per week, you’ll: • Build lean muscle and strength evenly across your body • Improve form, mobility, and endurance • Establish the foundation for future intermediate or advanced training • Develop discipline and consistency through structured weekly sessions Whether your goal is to look athletic, get stronger, or simply gain confidence in the gym, this plan gives you the blueprint to start right — and keep progressing

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 21, 2025 03:52
  • Last Edited
    Oct 22, 2025 06:58
Muscle Engagement
Front
Back
MuscleSet
Abs
9.7%
Triceps
9%
Hamstrings
8.9%
Upper Back
8.7%
Front Delts
8.3%
Chest
8%
Biceps
8%
Quadriceps
7.7%
Lats
7.1%
Glutes
6.8%
Middle Delts
6.4%
Lower Back
4.4%
Calves
3.2%
Rear Delts
1.9%
Adductors
0.9%
Forearms
0.6%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Seated Row (Machine)
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Plank
3
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Seated Calf Raise
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Incline Tricep Extension (Dumbbell)
3
12 reps
-
6
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Single Arm Iso Row
3
10 reps
-
4
Concentration Curl
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Seated Cable Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
8 reps
-
2
Leg Curl
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
1
30 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Seated Row (Machine)
3 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Plank
3 Sets
30 secs
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
15 Reps
-
5
Hanging Knee Raise
3 Sets
12 Reps
-
Day 4
1
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Lateral Raise (Machine)
3 Sets
12 Reps
-
5
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Assisted)
3 Sets
8 Reps
-
3
Single Arm Iso Row
3 Sets
10 Reps
-
4
Concentration Curl
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Seated Cable Crunch
3 Sets
12 Reps
-
Day 6
1
Front Squat (Dumbbell)
3 Sets
8 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Plank
1 Set
30 secs
-