Program Description
Low Rep Low Life - lifts are progressed in a four week wave with an optional deload on the 5th week. Feel free to skip if everything is progressing well. Change exercises based on preference and availability. I’ve add more focus on chest and arms in this program compared to the others I’ve made so far.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalMuscle, Strength, Powerbuilding
- EquipmentFull Gym
- Program Length15 weeks
- Time Per Workout90 minutes
- CreatedMar 25, 2026 06:02
- Last EditedMar 25, 2026 07:31
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.7%
Quadriceps
10.1%
Glutes
10.1%
Chest
10.1%
Biceps
9.3%
Front Delts
7.6%
Upper Back
7.6%
Triceps
6.8%
Lats
6.8%
Abs
4.6%
Calves
3.4%
Lower Back
2.5%
Forearms
2.5%
Rear Delts
2.5%
Middle Delts
1.7%
Adductors
0.8%
Abductors
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Leg Curl
3
6 reps
-
5
Straight Leg Calf Raise
3
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
5 reps
-
4
Leg Curl
3
5 reps
-
5
Straight Leg Calf Raise
3
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
3
4 reps
-
3
Leg Press
3
4 reps
-
4
Leg Curl
3
4 reps
-
5
Straight Leg Calf Raise
3
4 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
3 reps
-
3
Leg Press
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Straight Leg Calf Raise
3
3 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
5 reps
-
3
Leg Press
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Straight Leg Calf Raise
2
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Leg Curl
3
6 reps
-
5
Straight Leg Calf Raise
3
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
5 reps
-
4
Leg Curl
3
5 reps
-
5
Straight Leg Calf Raise
3
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
3
4 reps
-
3
Leg Press
3
4 reps
-
4
Leg Curl
3
4 reps
-
5
Straight Leg Calf Raise
3
4 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
3 reps
-
3
Leg Press
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Straight Leg Calf Raise
3
3 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
5 reps
-
3
Leg Press
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Straight Leg Calf Raise
2
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Press
3
6 reps
-
4
Leg Curl
3
6 reps
-
5
Straight Leg Calf Raise
3
6 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
5 reps
-
3
Leg Press
3
5 reps
-
4
Leg Curl
3
5 reps
-
5
Straight Leg Calf Raise
3
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Romanian Deadlift (Barbell)
3
4 reps
-
3
Leg Press
3
4 reps
-
4
Leg Curl
3
4 reps
-
5
Straight Leg Calf Raise
3
4 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
3 reps
-
3
Leg Press
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Straight Leg Calf Raise
3
3 reps
-
6
Cable Crunch
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
5 reps
-
3
Leg Press
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Straight Leg Calf Raise
2
5 reps
-
6
Cable Crunch
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Pec Deck (Machine)
3
6 reps
-
4
Barbell Row
3
6 reps
-
5
Chest Fly (Dumbbell)
3
6 reps
-
6
Preacher Curl (Dumbbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Pec Deck (Machine)
3
5 reps
-
4
Barbell Row
3
5 reps
-
5
Chest Fly (Dumbbell)
3
5 reps
-
6
Preacher Curl (Dumbbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chin-Up (Weighted)
3
4 reps
-
3
Pec Deck (Machine)
3
4 reps
-
4
Barbell Row
3
4 reps
-
5
Chest Fly (Dumbbell)
3
4 reps
-
6
Preacher Curl (Dumbbell)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
3
3 reps
-
3
Pec Deck (Machine)
3
3 reps
-
4
Barbell Row
3
3 reps
-
5
Chest Fly (Dumbbell)
3
3 reps
-
6
Preacher Curl (Dumbbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Chin-Up (Weighted)
2
5 reps
-
3
Pec Deck (Machine)
2
5 reps
-
4
Barbell Row
2
5 reps
-
5
Chest Fly (Dumbbell)
2
5 reps
-
6
Preacher Curl (Dumbbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Pec Deck (Machine)
3
6 reps
-
4
Barbell Row
3
6 reps
-
5
Chest Fly (Dumbbell)
3
6 reps
-
6
Preacher Curl (Dumbbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Pec Deck (Machine)
3
5 reps
-
4
Barbell Row
3
5 reps
-
5
Chest Fly (Dumbbell)
3
5 reps
-
6
Preacher Curl (Dumbbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chin-Up (Weighted)
3
4 reps
-
3
Pec Deck (Machine)
3
4 reps
-
4
Barbell Row
3
4 reps
-
5
Chest Fly (Dumbbell)
3
4 reps
-
6
Preacher Curl (Dumbbell)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
3
3 reps
-
3
Pec Deck (Machine)
3
3 reps
-
4
Barbell Row
3
3 reps
-
5
Chest Fly (Dumbbell)
3
3 reps
-
6
Preacher Curl (Dumbbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Chin-Up (Weighted)
2
5 reps
-
3
Pec Deck (Machine)
2
5 reps
-
4
Barbell Row
2
5 reps
-
5
Chest Fly (Dumbbell)
2
5 reps
-
6
Preacher Curl (Dumbbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Pec Deck (Machine)
3
6 reps
-
4
Barbell Row
3
6 reps
-
5
Chest Fly (Dumbbell)
3
6 reps
-
6
Preacher Curl (Dumbbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Pec Deck (Machine)
3
5 reps
-
4
Barbell Row
3
5 reps
-
5
Chest Fly (Dumbbell)
3
5 reps
-
6
Preacher Curl (Dumbbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Chin-Up (Weighted)
3
4 reps
-
3
Pec Deck (Machine)
3
4 reps
-
4
Barbell Row
3
4 reps
-
5
Chest Fly (Dumbbell)
3
4 reps
-
6
Preacher Curl (Dumbbell)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
3
3 reps
-
3
Pec Deck (Machine)
3
3 reps
-
4
Barbell Row
3
3 reps
-
5
Chest Fly (Dumbbell)
3
3 reps
-
6
Preacher Curl (Dumbbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Chin-Up (Weighted)
2
5 reps
-
3
Pec Deck (Machine)
2
5 reps
-
4
Barbell Row
2
5 reps
-
5
Chest Fly (Dumbbell)
2
5 reps
-
6
Preacher Curl (Dumbbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
6 reps
-
2
Lateral Raise (Machine)
3
6 reps
-
3
Bicep Curl (Barbell)
3
6 reps
-
4
Overhead Extension (EZ Bar)
3
6 reps
-
5
Bayesian Curl
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Bicep Curl (Machine)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
5 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Overhead Extension (EZ Bar)
3
5 reps
-
5
Bayesian Curl
3
5 reps
-
6
Tricep Pushdown (Cable)
3
5 reps
-
7
Bicep Curl (Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
4 reps
-
2
Lateral Raise (Machine)
3
4 reps
-
3
Bicep Curl (Barbell)
3
4 reps
-
4
Overhead Extension (EZ Bar)
3
4 reps
-
5
Bayesian Curl
3
4 reps
-
6
Tricep Pushdown (Cable)
3
4 reps
-
7
Bicep Curl (Machine)
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
3 reps
-
2
Lateral Raise (Machine)
3
3 reps
-
3
Bicep Curl (Barbell)
3
3 reps
-
4
Overhead Extension (EZ Bar)
3
3 reps
-
5
Bayesian Curl
3
3 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
7
Bicep Curl (Machine)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
2
5 reps
-
2
Lateral Raise (Machine)
2
5 reps
-
3
Bicep Curl (Barbell)
2
5 reps
-
4
Overhead Extension (EZ Bar)
2
5 reps
-
5
Bayesian Curl
2
5 reps
-
6
Tricep Pushdown (Cable)
2
5 reps
-
7
Bicep Curl (Machine)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
6 reps
-
2
Lateral Raise (Machine)
3
6 reps
-
3
Bicep Curl (Barbell)
3
6 reps
-
4
Overhead Extension (EZ Bar)
3
6 reps
-
5
Bayesian Curl
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Bicep Curl (Machine)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
5 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Overhead Extension (EZ Bar)
3
5 reps
-
5
Bayesian Curl
3
5 reps
-
6
Tricep Pushdown (Cable)
3
5 reps
-
7
Bicep Curl (Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
4 reps
-
2
Lateral Raise (Machine)
3
4 reps
-
3
Bicep Curl (Barbell)
3
4 reps
-
4
Overhead Extension (EZ Bar)
3
4 reps
-
5
Bayesian Curl
3
4 reps
-
6
Tricep Pushdown (Cable)
3
4 reps
-
7
Bicep Curl (Machine)
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
3 reps
-
2
Lateral Raise (Machine)
3
3 reps
-
3
Bicep Curl (Barbell)
3
3 reps
-
4
Overhead Extension (EZ Bar)
3
3 reps
-
5
Bayesian Curl
3
3 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
7
Bicep Curl (Machine)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
2
5 reps
-
2
Lateral Raise (Machine)
2
5 reps
-
3
Bicep Curl (Barbell)
2
5 reps
-
4
Overhead Extension (EZ Bar)
2
5 reps
-
5
Bayesian Curl
2
5 reps
-
6
Tricep Pushdown (Cable)
2
5 reps
-
7
Bicep Curl (Machine)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
6 reps
-
2
Lateral Raise (Machine)
3
6 reps
-
3
Bicep Curl (Barbell)
3
6 reps
-
4
Overhead Extension (EZ Bar)
3
6 reps
-
5
Bayesian Curl
3
6 reps
-
6
Tricep Pushdown (Cable)
3
6 reps
-
7
Bicep Curl (Machine)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
5 reps
-
2
Lateral Raise (Machine)
3
5 reps
-
3
Bicep Curl (Barbell)
3
5 reps
-
4
Overhead Extension (EZ Bar)
3
5 reps
-
5
Bayesian Curl
3
5 reps
-
6
Tricep Pushdown (Cable)
3
5 reps
-
7
Bicep Curl (Machine)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
4 reps
-
2
Lateral Raise (Machine)
3
4 reps
-
3
Bicep Curl (Barbell)
3
4 reps
-
4
Overhead Extension (EZ Bar)
3
4 reps
-
5
Bayesian Curl
3
4 reps
-
6
Tricep Pushdown (Cable)
3
4 reps
-
7
Bicep Curl (Machine)
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
3
3 reps
-
2
Lateral Raise (Machine)
3
3 reps
-
3
Bicep Curl (Barbell)
3
3 reps
-
4
Overhead Extension (EZ Bar)
3
3 reps
-
5
Bayesian Curl
3
3 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
7
Bicep Curl (Machine)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
2
5 reps
-
2
Lateral Raise (Machine)
2
5 reps
-
3
Bicep Curl (Barbell)
2
5 reps
-
4
Overhead Extension (EZ Bar)
2
5 reps
-
5
Bayesian Curl
2
5 reps
-
6
Tricep Pushdown (Cable)
2
5 reps
-
7
Bicep Curl (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Hip Thrust (Barbell)
3
6 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
6 reps
-
4
Leg Curl
3
6 reps
-
5
Leg Extension
3
6 reps
-
6
Seated Calf Raise
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
3
5 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
5 reps
-
4
Leg Curl
3
5 reps
-
5
Leg Extension
3
5 reps
-
6
Seated Calf Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
-
2
Hip Thrust (Barbell)
3
4 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
4 reps
-
4
Leg Curl
3
4 reps
-
5
Leg Extension
3
4 reps
-
6
Seated Calf Raise
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Hip Thrust (Barbell)
3
3 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Leg Extension
3
3 reps
-
6
Seated Calf Raise
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Hip Thrust (Barbell)
2
5 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Leg Extension
2
5 reps
-
6
Seated Calf Raise
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Hip Thrust (Barbell)
3
6 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
6 reps
-
4
Leg Curl
3
6 reps
-
5
Leg Extension
3
6 reps
-
6
Seated Calf Raise
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
3
5 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
5 reps
-
4
Leg Curl
3
5 reps
-
5
Leg Extension
3
5 reps
-
6
Seated Calf Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
-
2
Hip Thrust (Barbell)
3
4 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
4 reps
-
4
Leg Curl
3
4 reps
-
5
Leg Extension
3
4 reps
-
6
Seated Calf Raise
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Hip Thrust (Barbell)
3
3 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Leg Extension
3
3 reps
-
6
Seated Calf Raise
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Hip Thrust (Barbell)
2
5 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Leg Extension
2
5 reps
-
6
Seated Calf Raise
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
-
2
Hip Thrust (Barbell)
3
6 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
6 reps
-
4
Leg Curl
3
6 reps
-
5
Leg Extension
3
6 reps
-
6
Seated Calf Raise
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
3
5 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
5 reps
-
4
Leg Curl
3
5 reps
-
5
Leg Extension
3
5 reps
-
6
Seated Calf Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
-
2
Hip Thrust (Barbell)
3
4 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
4 reps
-
4
Leg Curl
3
4 reps
-
5
Leg Extension
3
4 reps
-
6
Seated Calf Raise
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Hip Thrust (Barbell)
3
3 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
3
3 reps
-
4
Leg Curl
3
3 reps
-
5
Leg Extension
3
3 reps
-
6
Seated Calf Raise
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
-
2
Hip Thrust (Barbell)
2
5 reps
-
3
Split Squat Front Foot Elevated (Smith Machine)
2
5 reps
-
4
Leg Curl
2
5 reps
-
5
Leg Extension
2
5 reps
-
6
Seated Calf Raise
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Supported Row (Dumbbell)
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
6 reps
-
4
Lat Pulldown
3
6 reps
-
5
Cable Crossover
3
6 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Incline Chest Fly (Dumbbell)
3
5 reps
-
4
Lat Pulldown
3
5 reps
-
5
Cable Crossover
3
5 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Dumbbell)
3
4 reps
-
3
Incline Chest Fly (Dumbbell)
3
4 reps
-
4
Lat Pulldown
3
4 reps
-
5
Cable Crossover
3
4 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
-
2
Chest Supported Row (Dumbbell)
3
3 reps
-
3
Incline Chest Fly (Dumbbell)
3
3 reps
-
4
Lat Pulldown
3
3 reps
-
5
Cable Crossover
3
3 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
-
2
Chest Supported Row (Dumbbell)
2
5 reps
-
3
Incline Chest Fly (Dumbbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Cable Crossover
2
5 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Supported Row (Dumbbell)
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
6 reps
-
4
Lat Pulldown
3
6 reps
-
5
Cable Crossover
3
6 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Incline Chest Fly (Dumbbell)
3
5 reps
-
4
Lat Pulldown
3
5 reps
-
5
Cable Crossover
3
5 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Dumbbell)
3
4 reps
-
3
Incline Chest Fly (Dumbbell)
3
4 reps
-
4
Lat Pulldown
3
4 reps
-
5
Cable Crossover
3
4 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
-
2
Chest Supported Row (Dumbbell)
3
3 reps
-
3
Incline Chest Fly (Dumbbell)
3
3 reps
-
4
Lat Pulldown
3
3 reps
-
5
Cable Crossover
3
3 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
-
2
Chest Supported Row (Dumbbell)
2
5 reps
-
3
Incline Chest Fly (Dumbbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Cable Crossover
2
5 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Supported Row (Dumbbell)
3
6 reps
-
3
Incline Chest Fly (Dumbbell)
3
6 reps
-
4
Lat Pulldown
3
6 reps
-
5
Cable Crossover
3
6 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2
Chest Supported Row (Dumbbell)
3
5 reps
-
3
Incline Chest Fly (Dumbbell)
3
5 reps
-
4
Lat Pulldown
3
5 reps
-
5
Cable Crossover
3
5 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4 reps
-
2
Chest Supported Row (Dumbbell)
3
4 reps
-
3
Incline Chest Fly (Dumbbell)
3
4 reps
-
4
Lat Pulldown
3
4 reps
-
5
Cable Crossover
3
4 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
-
2
Chest Supported Row (Dumbbell)
3
3 reps
-
3
Incline Chest Fly (Dumbbell)
3
3 reps
-
4
Lat Pulldown
3
3 reps
-
5
Cable Crossover
3
3 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
-
2
Chest Supported Row (Dumbbell)
2
5 reps
-
3
Incline Chest Fly (Dumbbell)
2
5 reps
-
4
Lat Pulldown
2
5 reps
-
5
Cable Crossover
2
5 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6 Reps
-
3
Leg Press3 Sets
6 Reps
-
4
Leg Curl3 Sets
6 Reps
-
5
Straight Leg Calf Raise3 Sets
6 Reps
-
6
Cable Crunch1 Set
AMRAP
-
Day 2
1
Bench Press (Barbell)3 Sets
6 Reps
-
2
Chin-Up (Weighted)3 Sets
6 Reps
-
3
Pec Deck (Machine)3 Sets
6 Reps
-
4
Barbell Row3 Sets
6 Reps
-
5
Chest Fly (Dumbbell)3 Sets
6 Reps
-
6
Preacher Curl (Dumbbell)3 Sets
6 Reps
-
Day 3
1
Y Raise (Dumbbell)3 Sets
6 Reps
-
2
Lateral Raise (Machine)3 Sets
6 Reps
-
3
Bicep Curl (Barbell)3 Sets
6 Reps
-
4
Overhead Extension (EZ Bar)3 Sets
6 Reps
-
5
Bayesian Curl3 Sets
6 Reps
-
6
Tricep Pushdown (Cable)3 Sets
6 Reps
-
7
Bicep Curl (Machine)3 Sets
6 Reps
-
Day 4
1
Front Squat (Barbell)3 Sets
6 Reps
-
2
Hip Thrust (Barbell)3 Sets
6 Reps
-
3
Split Squat Front Foot Elevated (Smith Machine)3 Sets
6 Reps
-
4
Leg Curl3 Sets
6 Reps
-
5
Leg Extension3 Sets
6 Reps
-
6
Seated Calf Raise3 Sets
6 Reps
-
Day 5
1
Incline Bench Press (Barbell)3 Sets
6 Reps
-
2
Chest Supported Row (Dumbbell)3 Sets
6 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
6 Reps
-
4
Lat Pulldown3 Sets
6 Reps
-
5
Cable Crossover3 Sets
6 Reps
-
6
Hanging Leg Raise1 Set
AMRAP
-