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BoostcampPNG

Barbatos 3.0

by Sergio Lacayo

Program Description

Strenght and Aestethics

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 23, 2025 07:22
  • Last Edited
    Nov 24, 2025 04:08
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Triceps
11.7%
Quadriceps
10.7%
Hamstrings
9.7%
Glutes
8.9%
Chest
7.5%
Biceps
7.3%
Middle Delts
5.9%
Lats
4.8%
Upper Back
4.8%
Calves
4.8%
Abs
3.2%
Lower Back
3.2%
Forearms
2.4%
Adductors
1.6%
Rear Delts
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
60%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
68%
2
Lat Pulldown
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
60%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
6 reps
68%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Good Morning (Bodyweight)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
Day 3
1
Overhead Press (Barbell)
3 Sets
3 Reps
80%
Day 5
1
Squat (Barbell)
3 Sets
3 Reps
80%
Day 7
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
60%
2
Lat Pulldown
3 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
60%
2
Lat Pulldown
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Weighted)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
Day 6
1
Push Press (Barbell)
3 Sets
6 Reps
60%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
10 Reps
-
5
Good Morning (Bodyweight)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Seated Calf Raise
3 Sets
10 Reps
-