Program Description
This beginner friendly program is for those who don’t have access to all that high end equipment and just have a little at home
Program Overview
- LevelBeginner, Novice
- GoalAthletics
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedDec 17, 2025 03:24
- Last EditedDec 17, 2025 05:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Quadriceps
11.3%
Front Delts
10.4%
Hamstrings
9.4%
Glutes
7.5%
Chest
7.5%
Lats
5.7%
Upper Back
5.7%
Biceps
5.7%
Abs
4.7%
Calves
3.8%
Middle Delts
3.8%
Adductors
2.8%
Rear Delts
2.8%
Lower Back
1.9%
Forearms
1.9%
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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
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Straight Arm Pulldown
1
-
3
Seated Shoulder Press (Dumbbell)
1
-
4
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Leg Extension
1
-
4
Standing Calf Raise
1
-
5
Cable Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Machine)
1
-
3
Cable Crossover
1
-
4
Tricep Extension (Cable)
1
-
5
Tricep Extension (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Lat Pulldown
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Hammer Curl (Dumbbell)
1
-
5
Face Pull
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Barbell)
1
-
3
Lunge (Barbell)
1
-
4
Lying Leg Curl
1
-
5
Standing Calf Raise
1
-
Day 6
No exercises added to this day
Week 1
1 / 18 Weeks
Day 2
1
Lunge (Barbell)1 Set
-
2
Romanian Deadlift (Barbell)1 Set
-
3
Leg Extension1 Set
-
4
Standing Calf Raise1 Set
-
5
Cable Crunch1 Set
-
Day 1
1
Incline Bench Press (Barbell)1 Set
-
2
Straight Arm Pulldown1 Set
-
3
Seated Shoulder Press (Dumbbell)1 Set
-
4
Push Up1 Set
-
Day 3
1
Bench Press (Barbell)1 Set
-
2
Shoulder Press (Machine)1 Set
-
3
Cable Crossover1 Set
-
4
Tricep Extension (Cable)1 Set
-
5
Tricep Extension (Dumbbell)1 Set
-
Day 4
1
Bent Over Row (Barbell)1 Set
-
2
Lat Pulldown1 Set
-
3
Bicep Curl (Dumbbell)1 Set
-
4
Hammer Curl (Dumbbell)1 Set
-
5
Face Pull1 Set
-
Day 5
1
Squat (Barbell)1 Set
-
2
Romanian Deadlift (Barbell)1 Set
-
3
Lunge (Barbell)1 Set
-
4
Lying Leg Curl1 Set
-
5
Standing Calf Raise1 Set
-
Day 6
No exercises added to this day