Program Description
Low Intensity, High Frequency. Start with roughly 50 percent of your max on any given lift. Each week, increase weigh by 5 Pounds on Bench Press and 10 pounds on Squat and Deadlift. Re-test maxes every 4 to 8 weeks and adjust training weight.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 02, 2026 12:09
- Last EditedFeb 02, 2026 04:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Quadriceps
12.3%
Glutes
11%
Hamstrings
10.1%
Biceps
9.2%
Upper Back
9%
Front Delts
8.4%
Chest
4.3%
Lower Back
4.3%
Middle Delts
4.3%
Abs
4.2%
Lats
3.8%
Forearms
3.2%
Adductors
2%
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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
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 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
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 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
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 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
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 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
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
-
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 Pulldown2 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 Squat2 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 Morning2 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
-