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Barbell Powerbuilding PPL

by mike C.

Program Description

Hypertrophy + Strength = Powerbuilding PPL

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 23, 2025 04:57
  • Last Edited
    Aug 31, 2025 07:06

Summary

Unleash your strength with the Barbell Powerbuilding PPL, a comprehensive 12-week program designed for serious lifters. This six-day-a-week routine combines push, pull, and leg workouts, focusing on heavy barbell movements to maximize muscle growth and strength. Each session is strategically crafted to challenge your limits, featuring exercises like the bench press, barbell row, and trap bar deadlift. Get ready to transform your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Glutes
10.8%
Hamstrings
10.1%
Quadriceps
8.3%
Front Delts
7.9%
Chest
7.7%
Lower Back
7.7%
Upper Back
7.3%
Biceps
6.6%
Middle Delts
6.1%
Lats
5.9%
Abs
3.7%
Calves
3.5%
Forearms
1.6%
Adductors
1.2%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
3
Trap Bar Deadlift
3
6-8 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-10 reps
-
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
AMRAP
-
5
Skull Crusher (Barbell)
3
10-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Rack Pull (Barbell)
3
6-8 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Stiff Leg Deadlift
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-10 reps
-
4
Good Morning
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Overhead Press (Barbell)
4 Sets
8-10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Dip (Weighted)
3 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
Day 2
1
Barbell Row
4 Sets
8-10 Reps
-
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
3
Trap Bar Deadlift
3 Sets
6-8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Trap Bar)
4 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
4
Good Morning
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
Day 4
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
-
2
Overhead Press (Barbell)
4 Sets
8-10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Dip (Weighted)
3 Sets
AMRAP
-
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Pendlay Row
4 Sets
8-10 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Rack Pull (Barbell)
3 Sets
6-8 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
Day 6
1
Front Squat (Barbell)
4 Sets
6-8 Reps
-
2
Stiff Leg Deadlift
4 Sets
8-10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
-
4
Good Morning
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-