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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 23, 2025 05:23
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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
-