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Beast of Burden Program

by Lane E.

Program Description

4-5 day program for general strength/hypertrophy. Simple format of upper/lower and additional optional arm and shoulder day. I like to place an emphasis on low-moderate rep ranges(i.e 4-8) with high intensity for the first two compounds of each day. For progression system of these lifts, once you reach 8 repetitions on your first set with a given weight, increase weight by 5-10 lbs for next week congruent session. All lifts will follow this same progression, just with varying rep ranges. This program is easily modifiable in terms of exercise selection or volume needs.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 03:36
  • Last Edited
    Nov 03, 2025 05:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Upper Back
9.7%
Quadriceps
9.7%
Lats
8.9%
Hamstrings
8.7%
Biceps
8.4%
Chest
8.3%
Glutes
7.5%
Front Delts
7.2%
Abs
6.8%
Middle Delts
4.9%
Lower Back
2.8%
Adductors
2.3%
Rear Delts
2%
Forearms
1.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Pull-Up (Weighted)
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
2
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
2
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Lying Leg Curl
3
8-10 reps
-
4
Cable Crunch
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-10 reps
-
2
Bicep Curl (Barbell)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
4
8-10 reps
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Hammer Curl
2
10-16 reps
-
6
Rear Delt Fly (Dumbbell)
2
8-10 reps
-
Week 1
1 / 18 Weeks
Day 4
1
Deadlift (Barbell)
4 Sets
4-8 Reps
-
2
Squat (Barbell)
4 Sets
6-10 Reps
-
3
Lying Leg Curl
3 Sets
8-10 Reps
-
4
Cable Crunch
3 Sets
8-10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
8-10 Reps
-
4
Cable Crunch
3 Sets
8-10 Reps
-
Day 5
1
Bench Press (Close Grip)
2 Sets
5-10 Reps
-
2
Bicep Curl (Barbell)
2 Sets
5-10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
5
Hammer Curl
2 Sets
10-16 Reps
-
6
Rear Delt Fly (Dumbbell)
2 Sets
8-10 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
4-8 Reps
-
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
-
4
T-Bar Row
3 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
4-8 Reps
-
2
Barbell Row
4 Sets
4-8 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-