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BoostcampPNG

Project big dog

by Marcus Tietjen

Program Description

I’m in the military and need something I can do during lunch and after work within and hour

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 14, 2024 01:57
  • Last Edited
    Oct 14, 2024 02:18
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Barbell Row
3
3
Wide Grip Pull-Up
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
4
6
Incline Curl (Dumbbell)
4
7
Lateral Raise (Dumbbell)
4
8
Reverse Wrist Curl (Barbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Good Morning
2
3
Leg Curl
2
4
Leg Extension
3
5
Seated Calf Raise
4
6
Reaching Situp
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
Incline Chest Press (Machine)
3
3
Lu Raise
3
4
Overhead Tricep Extension (Cable)
3
5
Tricep Pushdown (Cable)
3
6
Plank
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
Chest Supported Row (Machine)
2
3
Pullover (Machine)
2
4
Dumbbell Row
2
5
Preacher Curl (EZ Bar)
3
6
Hammer Curl
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
Bulgarian Split Squat (Dumbbell)
3
3
Lying Leg Curl
2
4
Single Leg Deadlift
2
5
Seated Calf Raise
4
6
Hanging Leg Raise
4
Week 1
1 / 16 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
2
Barbell Row
3 Sets
3
Wide Grip Pull-Up
3 Sets
4
Incline Bench Press (Dumbbell)
3 Sets
5
Skull Crusher
4 Sets
6
Incline Curl (Dumbbell)
4 Sets
7
Lateral Raise (Dumbbell)
4 Sets
8
Reverse Wrist Curl (Barbell)
4 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Good Morning
2 Sets
3
Leg Curl
2 Sets
4
Leg Extension
3 Sets
5
Seated Calf Raise
4 Sets
6
Reaching Situp
4 Sets
Day 3
1
Dip (Weighted)
3 Sets
2
Incline Chest Press (Machine)
3 Sets
3
Lu Raise
3 Sets
4
Overhead Tricep Extension (Cable)
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Plank
3 Sets
Day 4
1
Pull-Up (Weighted)
2 Sets
2
Chest Supported Row (Machine)
2 Sets
3
Pullover (Machine)
2 Sets
4
Dumbbell Row
2 Sets
5
Preacher Curl (EZ Bar)
3 Sets
6
Hammer Curl
3 Sets
Day 5
1
Squat (Paused)
3 Sets
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3
Lying Leg Curl
2 Sets
4
Single Leg Deadlift
2 Sets
5
Seated Calf Raise
4 Sets
6
Hanging Leg Raise
4 Sets