Program Description
This program will help you build muscle and gain strength with basic movements. It is designed for beginners and intermediates. Run this for as long as you can.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedAug 07, 2025 02:27
- Last EditedAug 07, 2025 03:57
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
8
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 7
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6.5
2
T-Bar Row
3
8-10 reps
RPE 6.5
3
AD Press
3
8-10 reps
RPE 6.5
4
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 6.5
5
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6.5
7
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 7.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 6.5
2
Stiff Leg Deadlift
3
6-8 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6.5
4
Landmine Twist
3
10-12 reps
RPE 6.5
5
Barbell Calf Raise
3
10-12 reps
RPE 6.5
Download App to Unlock
Day 6
No exercises added to this day
Week 1
1 / 18 Weeks
Day 2
1
Front Squat (Barbell)3 Sets
6-8 Reps
@6.5
2
Stiff Leg Deadlift3 Sets
6-8 Reps
@6.5
3
Reverse Lunge (Dumbbell)3 Sets
10-12 Reps
@6.5
4
Landmine Twist3 Sets
10-12 Reps
@6.5
5
Barbell Calf Raise3 Sets
10-12 Reps
@6.5
Day 3
1
Walk1 Set
30 mins
@7
Day 4
1
Bench Press (Barbell)3 Sets
6-8 Reps
@6.5
2
T-Bar Row3 Sets
8-10 Reps
@6.5
3
AD Press3 Sets
8-10 Reps
@6.5
4
Pull-Up (Neutral Grip, Weighted)1 Set
6-8 Reps
@6.5
5
Chest Fly (Dumbbell)3 Sets
10-12 Reps
@6.5
6
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
@6.5
7
Overhead Extension (EZ Bar)3 Sets
10-12 Reps
@7.5
Day 5
1
Front Squat (Barbell)3 Sets
6-8 Reps
@6.5
2
Stiff Leg Deadlift3 Sets
6-8 Reps
@6.5
3
Reverse Lunge (Dumbbell)3 Sets
10-12 Reps
@6.5
4
Landmine Twist3 Sets
10-12 Reps
@6.5
5
Barbell Calf Raise3 Sets
10-12 Reps
@6.5
Day 6
No exercises added to this day
Day 1
1
Bench Press (Barbell)3 Sets
6-8 Reps
@6.5
2
T-Bar Row3 Sets
8-10 Reps
@6.5
3
AD Press3 Sets
8-10 Reps
@6.5
4
Pull-Up (Neutral Grip, Weighted)1 Set
6-8 Reps
@6.5
5
Chest Fly (Dumbbell)3 Sets
10-12 Reps
@6.5
6
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@6.5
7
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
@6.5
8
Overhead Extension (EZ Bar)3 Sets
10-12 Reps
@6.5