Program Description
**Garage Training** is an 18-week program designed for serious lifters looking to maximize their strength and muscle gains. With 54 training days packed into this comprehensive plan, you'll tackle a variety of compound and isolation exercises, focusing on key lifts like the Overhead Press, Squat, and Deadlift. Each workout is structured to push your limits, combining high-intensity sets with progressive overload principles to ensure continuous improvement. Get ready to build a powerful physique and elevate your lifting game to new heights!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedSep 04, 2025 02:30
- Last EditedSep 04, 2025 02:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.9%
Front Delts
9.2%
Biceps
8.2%
Triceps
7.8%
Glutes
7.8%
Quadriceps
7.8%
Middle Delts
7.1%
Chest
7.1%
Hamstrings
7.1%
Lats
6.4%
Abs
6.4%
Forearms
5.3%
Calves
3.5%
Lower Back
2.8%
Rear Delts
2.1%
Adductors
1.4%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Chin-Up (Weighted)
1
8-12 reps
-
4
Lu Raise
1
1
6-8 reps
8-12 reps
-
-
5
Barbell Row
1
1
6-8 reps
8-12 reps
-
-
6
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Hanging Leg Raise
1
AMRAP
-
7B
Decline Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
6-8 reps
8-12 reps
-
-
2
Bench Press (Close Grip)
1
1
8-12 reps
10-15 reps
-
-
3
Bicep Curl (Dumbbell)
1
10-15 reps
-
4
Concentration Curl
1
8-12 reps
-
5
Chest Fly (Dumbbell)
1
1
15-20 reps
10-15 reps
-
-
6
Shrug (Barbell)
1
1
8-12 reps
10-15 reps
-
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
-
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Squat (Barbell)
2
15-20 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Barbell)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Pull-Up (Weighted)1 Set
6-8 Reps
-
3
Chin-Up (Weighted)1 Set
8-12 Reps
-
4
Lu Raise1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
5
Barbell Row1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
6
Skull Crusher (Barbell)1 Set
1 Set
8-12 Reps
10-15 Reps
-
-
7A
Hanging Leg Raise1 Set
AMRAP
-
7B
Decline Crunch1 Set
AMRAP
-
Day 2
1
Bicep Curl (Barbell)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
Bench Press (Close Grip)1 Set
1 Set
8-12 Reps
10-15 Reps
-
-
3
Bicep Curl (Dumbbell)1 Set
10-15 Reps
-
4
Concentration Curl1 Set
8-12 Reps
-
5
Chest Fly (Dumbbell)1 Set
1 Set
15-20 Reps
10-15 Reps
-
-
6
Shrug (Barbell)1 Set
1 Set
8-12 Reps
10-15 Reps
-
-
7A
Wrist Curls1 Set
AMRAP
-
7B
Reverse Wrist Curl (Barbell)1 Set
AMRAP
-
Day 3
1
Bulgarian Split Squat (Dumbbell)2 Sets
10-20 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
-
3
Squat (Barbell)2 Sets
15-20 Reps
-
4
Standing Calf Raise2 Sets
10-15 Reps
-