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BoostcampPNG

GZLP variation (V1.1)

by Jack B.
5 athletes joined

Program Description

Overhead press and bench: increase weight 1.25kgs every workout Deadlift and squat: increase 2.5kgs every workout

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 24, 2024 08:44
  • Last Edited
    Feb 04, 2025 08:56
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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)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Bench Press (Dumbbell)
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Bicep Curl (EZ Bar)
3
15 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
15 reps
-
4
Hack Squat
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
7
Calf Raise (Leg Press)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Good Morning
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Cable Crunch
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
Bent Over Row (Barbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Tricep Extension (Dumbbell)
3
15 reps
-
7
Oblique Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
15 Reps
-
4
Bench Press (Dumbbell)
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
15 Reps
-
4
Hack Squat
3 Sets
15 Reps
-
5
Chest Press (Machine)
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
7
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 5
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
15 Reps
-
4
Bench Press (Dumbbell)
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
-
4
Good Morning
3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Lying Leg Curl
3 Sets
15 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
7
Oblique Crunch
3 Sets
15 Reps
-
Day 6
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
-
4
Good Morning
3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Cable Crunch
3 Sets
15 Reps
-