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BoostcampPNG

Compound Based PPL

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Program Description

For those who want a compound based, intense, and strength building program.

Program Overview

  • Level
    Novice, Advanced, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 06, 2025 02:33
  • Last Edited
    Jun 06, 2025 02:44
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
-
2
Military Press (Barbell)
3
6-10 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
12-15 reps
-
4
Decline Sit Up (Bodyweight)
3
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-6 Reps
-
2
Military Press (Barbell)
3 Sets
6-10 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Squat (Barbell)
3 Sets
6-10 Reps
-
3
Seated Calf Raise
3 Sets
12-15 Reps
-
4
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
Day 2
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
3-6 Reps
-
2
Military Press (Barbell)
3 Sets
6-10 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Squat (Barbell)
3 Sets
6-10 Reps
-
3
Seated Calf Raise
3 Sets
12-15 Reps
-
4
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-