Program Description
Muscle gain + Fat loss Day 6-7: Rest or Light Cardio Focus on recovery or low-intensity cardio like walking or cycling. Nutrition Tips 1. Caloric Deficit: Aim for a slight deficit (300-500 calories per day) to lose fat while retaining muscle. 2. High Protein Intake: 1.6-2.2g protein per kilogram of body weight. 3. Healthy Fats and Carbs: Include essential fats (avocado, nuts) and complex carbs (oats, rice) to fuel workouts. 4. Stay Hydrated: Drink plenty of water, especially during workouts. Cardio • Include 2-3 sessions of high-intensity interval training (HIIT) or low-intensity steady state (LISS) cardio per week to aid fat loss without impacting recovery.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 08, 2024 03:46
- Last EditedJul 13, 2025 01:28
Summary
Unlock your potential with this 12-week muscle gain and fat loss program, designed for serious lifters ready to elevate their fitness. Committing to five days a week, you'll engage in a balanced routine targeting all major muscle groups through compound and isolation exercises. From powerful push days focusing on your chest, shoulders, and triceps to intense pull sessions for your back and biceps, each workout is crafted to maximize strength and promote fat loss. Equip your garage gym with essential gear and get ready to transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
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)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
5
Dip (Weighted)3 Sets
10-15 Reps
-
6
Skull Crusher (Barbell)3 Sets
12-15 Reps
-
Day 2
1
Chin-Up (Weighted)4 Sets
6-8 Reps
-
2
Barbell Row4 Sets
6-8 Reps
-
3
Shrug (Barbell)3 Sets
12-15 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
6
Concentration Curl3 Sets
10-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Pec Fly (Dumbbell)3 Sets
10-12 Reps
-
3
Bent Over Row (Barbell)4 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
6
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
Day 5
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Trap Bar)3 Sets
12-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
4
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-
6
Abs Crunch (Weighted)4 Sets
10-25 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Trap Bar)3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Goblet Squat3 Sets
8-12 Reps
-
5
Standing Calf Raise4 Sets
12-15 Reps
-