Program Description
Train full Body, 1 Exercise per muscle group. High freq.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedApr 20, 2025 03:56
- Last EditedJun 18, 2025 09:30
Summary
Unlock your potential with the Full Body 4x Train program, a comprehensive 16-week journey designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a balanced mix of compound lifts and targeted supersets, focusing on major muscle groups to build strength and endurance. This program emphasizes high-rep ranges and proper form, ensuring you maximize results without the need for heavy weights. Perfect for anyone looking to enhance their physique and overall fitness in a supportive garage gym environment. Get ready to transform your body and boost your confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Seated Overhead Press (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Machine)
3
-
7A
Neck Flexion
3
-
7B
Neck Extension
3
-
8
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
-
2A
Chest Supported Row (Dumbbell)
4
-
2B
Kelso Shrug
4
-
3
Bench Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5A
Bicep Curl (EZ Bar)
3
-
5B
Reverse Bicep Curl (EZ Bar)
3
-
6
Seated Calf Raise
3
-
7
Plank
2
-
8A
Neck Flexion
3
-
8B
Neck Extension
3
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)3 Sets
-
2A
Chest Supported Row (Dumbbell)4 Sets
-
2B
Kelso Shrug4 Sets
-
3
Bench Press (Dumbbell)3 Sets
-
4
Seated Overhead Press (Dumbbell)3 Sets
-
5A
Bicep Curl (EZ Bar)3 Sets
-
5B
Reverse Bicep Curl (EZ Bar)3 Sets
-
6
Calf Raise (Machine)3 Sets
-
7A
Neck Flexion3 Sets
-
7B
Neck Extension3 Sets
-
8
Plank2 Sets
-
Day 2
1
Romanian Deadlift (Barbell)4 Sets
-
2A
Chest Supported Row (Dumbbell)4 Sets
-
2B
Kelso Shrug4 Sets
-
3
Bench Press (Dumbbell)3 Sets
-
4
Lateral Raise (Dumbbell)3 Sets
-
5A
Bicep Curl (EZ Bar)3 Sets
-
5B
Reverse Bicep Curl (EZ Bar)3 Sets
-
6
Seated Calf Raise3 Sets
-
7
Plank2 Sets
-
8A
Neck Flexion3 Sets
-
8B
Neck Extension3 Sets
-
Day 3
1
Squat (Barbell)3 Sets
-
2A
Chest Supported Row (Dumbbell)4 Sets
-
2B
Kelso Shrug4 Sets
-
3
Bench Press (Dumbbell)3 Sets
-
4
Seated Overhead Press (Dumbbell)3 Sets
-
5A
Bicep Curl (EZ Bar)3 Sets
-
5B
Reverse Bicep Curl (EZ Bar)3 Sets
-
6
Calf Raise (Machine)3 Sets
-
7A
Neck Flexion3 Sets
-
7B
Neck Extension3 Sets
-
8
Plank2 Sets
-
Day 4
1
Romanian Deadlift (Barbell)4 Sets
-
2A
Chest Supported Row (Dumbbell)4 Sets
-
2B
Kelso Shrug4 Sets
-
3
Bench Press (Dumbbell)3 Sets
-
4
Lateral Raise (Dumbbell)3 Sets
-
5A
Bicep Curl (EZ Bar)3 Sets
-
5B
Reverse Bicep Curl (EZ Bar)3 Sets
-
6
Seated Calf Raise3 Sets
-
7
Plank2 Sets
-
8A
Neck Flexion3 Sets
-
8B
Neck Extension3 Sets
-