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 06, 2025 10:32
Summary
Unleash your potential with the Garage Training program, a comprehensive 18-week plan designed for serious lifters. Committing just three days a week, you’ll tackle a variety of strength-building exercises, including overhead presses, pull-ups, and skull crushers, all tailored to enhance your muscle growth and endurance. This program is perfect for those looking to maximize their garage gym setup, utilizing essential equipment to push your limits and achieve impressive results. Get ready to transform your physique and elevate your training game!
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
-