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BoostcampPNG

2025

by xavier A.
1 athletes joined

Program Description

Simple and Effective Program to progress over time

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2025 11:39
  • Last Edited
    Jan 15, 2025 03:49
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lu Raise
3
-
3
Dip (Assisted)
3
-
4
Lying Bicep Curl
3
-
5
Abs Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Row (Cable)
3
-
4
Kelso Shrug
2
-
5
Tricep Pushdown Rope
3
-
6
Face Pull
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Platz Squat
3
-
3
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Upright Row (Barbell)
3
-
3
Weighted Pushup
3
-
4
Strict Curl
3
-
5
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
-
2
Chin-Up (Assisted)
2
-
3
Barbell Row
3
-
4
Kelso Shrug
2
-
5
Rear Delt Fly (Machine)
3
-
6
Tricep Pushdown Straight Bar
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
-
2
Leg Press
3
-
3
Plate Loaded Hamstring Curl
3
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
-
2
Lu Raise
3 Sets
-
3
Dip (Assisted)
3 Sets
-
4
Lying Bicep Curl
3 Sets
-
5
Abs Crunch (Weighted)
3 Sets
-
Day 2
1
Pull-Up (Weighted)
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Kelso Shrug
2 Sets
-
5
Tricep Pushdown Rope
3 Sets
-
6
Face Pull
3 Sets
-
Day 3
1
Leg Extension
3 Sets
-
2
Platz Squat
3 Sets
-
3
Lying Leg Curl
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Upright Row (Barbell)
3 Sets
-
3
Weighted Pushup
3 Sets
-
4
Strict Curl
3 Sets
-
5
Hanging Leg Raise
3 Sets
-
Day 5
1
Chin-Up (Weighted)
3 Sets
-
2
Chin-Up (Assisted)
2 Sets
-
3
Barbell Row
3 Sets
-
4
Kelso Shrug
2 Sets
-
5
Rear Delt Fly (Machine)
3 Sets
-
6
Tricep Pushdown Straight Bar
3 Sets
-
Day 6
1
Bulgarian Split Squat (Barbell)
3 Sets
-
2
Leg Press
3 Sets
-
3
Plate Loaded Hamstring Curl
3 Sets
-