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
- LevelIntermediate, Novice, Advanced
- GoalPowerbuilding, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedSep 27, 2025 03:36
- Last EditedDec 17, 2025 06:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Upper Back
9.8%
Biceps
9.8%
Lats
9.6%
Quadriceps
9%
Chest
8.1%
Hamstrings
8.1%
Glutes
6.9%
Front Delts
6.6%
Abs
6.3%
Middle Delts
4.6%
Forearms
2.8%
Lower Back
2.6%
Adductors
2.1%
Rear Delts
1.5%
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START THE PROGRAM
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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
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
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
-
2
Barbell Row
4
4-8 reps
-
3
Seated Overhead Press (Barbell)
3
6-10 reps
-
4
Pull-Up (Weighted)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
6-10 reps
-
6
Preacher Curl (Dumbbell)
3
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)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
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)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
-
2
Bicep Curl (Barbell)
4
5-10 reps
-
3
Lying Side Lateral Raise
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Reverse Curl (Barbell)
3
5-10 reps
-
6
Pull-Up (Bodyweight)
3
-
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 Curl3 Sets
8-10 Reps
-
4
Cable Crunch3 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 Extension2 Sets
8-10 Reps
-
4
Cable Crunch3 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
4-8 Reps
-
2
Barbell Row4 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)3 Sets
6-10 Reps
-
6
Preacher Curl (Dumbbell)3 Sets
6-10 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
4-8 Reps
-
2
Barbell Row4 Sets
4-8 Reps
-
3
Seated Overhead Press (Barbell)3 Sets
6-10 Reps
-
4
Pull-Up (Weighted)3 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)3 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)3 Sets
6-10 Reps
-
Day 5
1
Bench Press (Close Grip)3 Sets
5-10 Reps
-
2
Bicep Curl (Barbell)4 Sets
5-10 Reps
-
3
Lying Side Lateral Raise4 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
5
Reverse Curl (Barbell)3 Sets
5-10 Reps
-
6
Pull-Up (Bodyweight)3 Sets
-