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5 Day Strength, Size, and Definition (SSD)

by Said I.
1 athletes joined

Program Description

High volume bodybuilding plan focused on building strength and size.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 09:35
  • Last Edited
    Jul 21, 2025 11:41

Summary

Unlock your potential with the 5 Day Strength, Size, and Definition (SSD) program, a comprehensive 12-week training regimen designed for serious lifters. This program features five days of targeted workouts, focusing on building strength and muscle definition across all major muscle groups. With a mix of compound lifts and isolation exercises, you'll engage your chest, back, arms, and more, ensuring balanced development. Perfect for those equipped with a garage gym, this program will elevate your training and help you achieve your fitness goals with confidence and precision.
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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
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Dip (Weighted)
4
10-15 reps
-
4A
Pec Fly (Dumbbell)
3
12 reps
-
4B
Pullover (Dumbbell)
3
15 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
8 reps
-
2
Single Arm Row (Dumbbell)
4
8-12 reps
-
3
Lat Pulldown
4
10-12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
-
4B
Standing Pullover (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
6
Hammer Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4A
Standing Calf Raise
3
15 reps
-
4B
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4A
Rear Delt Fly (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5A
Incline Tricep Extension (Dumbbell)
3
12 reps
-
5B
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Walking Lunge (Dumbbell)
4
10-12 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4A
Seated Calf Raise
3
15 reps
-
4B
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Dip (Weighted)
4 Sets
10-15 Reps
-
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
4B
Pullover (Dumbbell)
3 Sets
15 Reps
-
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 2
1
Pendlay Row
5 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
-
3
Lat Pulldown
4 Sets
10-12 Reps
-
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
4B
Standing Pullover (Cable)
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
-
6
Hammer Curl
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
4A
Standing Calf Raise
3 Sets
15 Reps
-
4B
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Upright Row (Barbell)
4 Sets
12 Reps
-
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
-
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
-
4A
Seated Calf Raise
3 Sets
15 Reps
-
4B
Standing Calf Raise
3 Sets
15 Reps
-