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BoostcampPNG

Ultimate Garage gym

by Hussain Haroon
11 athletes joined

Program Description

A program for lifters with limited equipment, this program has no bench or cable exercises, it includes time tested bang for your buck simple exercises that lifters have been using since the early days.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 10, 2024 08:39
  • Last Edited
    Jun 30, 2025 03:16

Summary

Transform your fitness journey with the Ultimate Garage Gym program! Over 12 weeks, this comprehensive plan guides you through 4 days of targeted workouts designed to build strength and enhance endurance. Utilizing essential garage gym equipment, you'll engage in a variety of exercises, including bodyweight movements and barbell lifts, to sculpt your physique and boost performance. Get ready to unlock your potential and achieve your fitness goals with a program tailored for everyday lifters!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Push Up
3
12 reps
-
3
Barbell Row
4
8-12 reps
-
4
Lunge (Barbell)
4
10-12 reps
-
5
Nordic Curl
3
10-12 reps
-
6
Reverse Wrist Curl (Barbell)
4
10-15 reps
-
7
Tricep Extension (Dumbbell)
4
10-15 reps
-
8
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10-12 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
-
4
Push Up (Weighted)
4
10-12 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
4
10-15 reps
-
7
Hammer Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Push Up
3
12 reps
-
3
Pike Push Up
3
-
4
Nordic Curl
3
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
1
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Jump Squat
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Reverse Wrist Curl (Barbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
10-15 reps
-
8
Tricep Extension (Dumbbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Bent Over Row (Barbell, Paused)
1 Set
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Lunge (Barbell)
3 Sets
8-12 Reps
-
4
Jump Squat
3 Sets
12 Reps
-
5
Nordic Curl
3 Sets
10 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
8
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
2
Push Up
3 Sets
12 Reps
-
3
Barbell Row
4 Sets
8-12 Reps
-
4
Lunge (Barbell)
4 Sets
10-12 Reps
-
5
Nordic Curl
3 Sets
10-12 Reps
-
6
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
-
7
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
-
8
Hammer Curl
4 Sets
10-15 Reps
-
Day 2
1
Overhead Press (Barbell)
4 Sets
10-12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Push Up (Weighted)
4 Sets
10-12 Reps
-
5
Squat (Barbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
-
7
Hammer Curl
4 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Push Up
3 Sets
12 Reps
-
3
Pike Push Up
3 Sets
-
4
Nordic Curl
3 Sets
10 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
7
Shrug (Dumbbell)
3 Sets
12 Reps
-