4.0
(1 rating)
Program Description
I’m in the military and need something I can do during lunch and after work within and hour
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedOct 14, 2024 01:57
- Last EditedJun 18, 2025 12:42
Summary
Unleash your strength with Project Big Dog, a comprehensive 16-week program designed for serious lifters ready to push their limits. Committing to five days a week, you'll engage in a variety of compound and isolation exercises that target all major muscle groups, ensuring balanced development and functional strength. With a full gym setup, you’ll master movements like the Barbell Squat, Overhead Press, and Pull-Ups, all while tracking your progress and intensity. Get ready to transform your physique and elevate your performance—your journey to becoming a powerhouse starts here!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Abs
8.7%
Quadriceps
8.6%
Biceps
8.4%
Lats
8%
Front Delts
7.6%
Upper Back
7.3%
Hamstrings
7.1%
Middle Delts
7.1%
Glutes
6.1%
Chest
5.2%
Calves
5.1%
Forearms
4.3%
Lower Back
1.8%
Rear Delts
1.6%
Adductors
1.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Barbell Row
1
-
3
Wide Grip Pull-Up
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Skull Crusher
1
-
6
Incline Curl (Dumbbell)
1
-
7
Lateral Raise (Dumbbell)
1
-
8
Reverse Wrist Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Good Morning
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Seated Calf Raise
1
-
6
Reaching Situp
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
-
2
Incline Chest Press (Machine)
1
-
3
Lu Raise
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
6
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Chest Supported Row (Machine)
1
-
3
Pullover (Machine)
1
-
4
Dumbbell Row
1
-
5
Preacher Curl (EZ Bar)
1
-
6
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
-
2
Bulgarian Split Squat (Dumbbell)
1
-
3
Lying Leg Curl
1
-
4
Single Leg Deadlift
1
-
5
Seated Calf Raise
1
-
6
Hanging Leg Raise
1
-
Week 1
1 / 16 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
-
2
Barbell Row3 Sets
-
3
Wide Grip Pull-Up3 Sets
-
4
Incline Bench Press (Dumbbell)3 Sets
-
5
Skull Crusher4 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 Morning2 Sets
-
3
Leg Curl2 Sets
-
4
Leg Extension3 Sets
-
5
Seated Calf Raise4 Sets
-
6
Reaching Situp4 Sets
-
Day 3
1
Dip (Weighted)3 Sets
-
2
Incline Chest Press (Machine)3 Sets
-
3
Lu Raise3 Sets
-
4
Overhead Tricep Extension (Cable)3 Sets
-
5
Tricep Pushdown (Cable)3 Sets
-
6
Plank3 Sets
-
Day 4
1
Pull-Up (Weighted)2 Sets
-
2
Chest Supported Row (Machine)2 Sets
-
3
Pullover (Machine)2 Sets
-
4
Dumbbell Row2 Sets
-
5
Preacher Curl (EZ Bar)3 Sets
-
6
Hammer Curl3 Sets
-
Day 5
1
Squat (Paused)3 Sets
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
-
3
Lying Leg Curl2 Sets
-
4
Single Leg Deadlift2 Sets
-
5
Seated Calf Raise4 Sets
-
6
Hanging Leg Raise4 Sets
-