Program Description
The goal of this program is to spend fewer days in the gym. It’s a 3 day a week split that is intense because it follows the heavy light medium system. Heavy light medium (HLM) is a system that regulates the fatigue generated from a workout throughout the week. The first session will be heavy, which means lower reps, heavy compounds, and using barbell lifts. The second seat will be the light day, which will help us recover from the heavy day. Easier variants of exercises will be used at higher reps ranges. Lastly, the third day will consist of a medium day. It will be a blend of heavy and light days. This day can also become a heavy day with overtime. 2 days of rest after the medium day is enough to get back on the grind for the next session.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout120 minutes
- CreatedFeb 23, 2025 02:31
- Last EditedFeb 23, 2025 03:19
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-5 reps
-
2
Good Morning
3
8-12 reps
-
3
Wide Grip Pull-Up
3
6-8 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
6A
Dip (Weighted)
3
8-12 reps
-
6B
Standing Calf Raise
3
10-20 reps
-
7A
Upright Row (Barbell)
3
8-15 reps
-
7B
Abs Crunch (Machine)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
-
2
Seated Hamstring Curl
3
10-15 reps
-
3A
Hip Adductor (Machine)
2
10-20 reps
-
3B
Hip Abductor (Machine)
2
10-20 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
High Incline Press (Dumbbell)
3
10-15 reps
-
6A
Ab Wheel
1
2
5-10 reps
10-20 reps
-
-
6B
Hammer Curl
3
10-20 reps
-
7A
Face Pull
3
10-20 reps
-
7B
Overhead Tricep Extension (Cable)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
-
2
Pendlay Row
1
2
3-5 reps
6-10 reps
-
-
3
Bench Press (Paused)
1
2
3-5 reps
6-10 reps
-
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
Lying Tricep Extension (Barbell)
3
8-15 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Standing Calf Raise
3
10-20 reps
-
6B
Hanging Leg Raise
3
10-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Front Squat (Barbell)4 Sets
3-5 Reps
-
2
Good Morning3 Sets
8-12 Reps
-
3
Wide Grip Pull-Up3 Sets
6-8 Reps
-
4
Overhead Press (Barbell)3 Sets
6-8 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
-
6A
Dip (Weighted)3 Sets
8-12 Reps
-
6B
Standing Calf Raise3 Sets
10-20 Reps
-
7A
Upright Row (Barbell)3 Sets
8-15 Reps
-
7B
Abs Crunch (Machine)3 Sets
8-15 Reps
-
Day 2
1
Walking Lunge (Dumbbell)2 Sets
8-12 Reps
-
2
Seated Hamstring Curl3 Sets
10-15 Reps
-
3A
Hip Adductor (Machine)2 Sets
10-20 Reps
-
3B
Hip Abductor (Machine)2 Sets
10-20 Reps
-
4
Seated Row (Cable)3 Sets
10-15 Reps
-
5
High Incline Press (Dumbbell)3 Sets
10-15 Reps
-
6A
Ab Wheel1 Set
2 Sets
5-10 Reps
10-20 Reps
-
-
6B
Hammer Curl3 Sets
10-20 Reps
-
7A
Face Pull3 Sets
10-20 Reps
-
7B
Overhead Tricep Extension (Cable)3 Sets
10-20 Reps
-
Day 3
1
High Bar Squat (Barbell)3 Sets
5-8 Reps
-
2
Pendlay Row1 Set
2 Sets
3-5 Reps
6-10 Reps
-
-
3
Bench Press (Paused)1 Set
2 Sets
3-5 Reps
6-10 Reps
-
-
4A
Hamstring Curl3 Sets
8-12 Reps
-
4B
Reverse Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
5A
Lying Tricep Extension (Barbell)3 Sets
8-15 Reps
-
5B
Lu Raise2 Sets
10-20 Reps
-
6A
Standing Calf Raise3 Sets
10-20 Reps
-
6B
Hanging Leg Raise3 Sets
10-20 Reps
-