Program Description
Full body sculpting
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 31, 2025 12:51
- Last EditedAug 31, 2025 07:10
Summary
Transform your fitness journey with the "Garage Fitness PPL Made Simple" program, a comprehensive 12-week plan designed for serious lifters. This 6-day-a-week regimen focuses on a push-pull-legs split, incorporating essential exercises like the Incline Bench Press and Bent Over Row to build strength and muscle across all major muscle groups. With a mix of dumbbell and barbell movements, you’ll maximize your gains while honing your technique. Get ready to elevate your training and achieve your fitness goals right from your garage gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Military Press (Barbell)
3
8-12 reps
-
3
Bench Press (Paused)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Upright Row (Barbell)
4
-
5
Incline Hammer Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
-
2
Goblet Squat
3
-
3
Straight Leg Calf Raise
4
-
4
Split Squat (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Fly Press (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
3
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Upright Row (Barbell)
4
8-12 reps
-
5
Bicep Curl (EZ Bar)
4
-
6
Abs Crunch (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Straight Leg Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
6-8 Reps
-
2
Military Press (Barbell)3 Sets
8-12 Reps
-
3
Bench Press (Paused)3 Sets
8-12 Reps
-
4
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
Day 2
1
Bent Over Row (Barbell, Paused)4 Sets
8-12 Reps
-
2
Pull-Up (Bodyweight)4 Sets
-
3
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
4
Upright Row (Barbell)4 Sets
-
5
Incline Hammer Curl (Dumbbell)3 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
6-8 Reps
-
2
Bench Press (Barbell)3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4A
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Fly Press (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1
Bent Over Row (Barbell)5 Sets
5 Reps
-
2
Pull-Up (Weighted)3 Sets
-
3
Single Arm Row (Dumbbell)3 Sets
8-10 Reps
-
4
Upright Row (Barbell)4 Sets
8-12 Reps
-
5
Bicep Curl (EZ Bar)4 Sets
-
6
Abs Crunch (Weighted)3 Sets
-
Day 6
1
Squat (Paused)3 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Goblet Squat3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
5
Straight Leg Calf Raise3 Sets
-
Day 3
1
Stiff Leg Deadlift3 Sets
-
2
Goblet Squat3 Sets
-
3
Straight Leg Calf Raise4 Sets
-
4
Split Squat (Dumbbell)3 Sets
-