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BoostcampPNG

Turtle Strength

by Justin A.

Program Description

A beginner/novice level program adjustable to your volume liking for people who are just stating or have been at it for up to two years

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 26, 2024 02:49
  • Last Edited
    Nov 30, 2024 01:17
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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)
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
-
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
10 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
7 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
RPE 9.5
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8.5
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9.5
2
Chin-Up (Bodyweight)
3
5-15 reps
-
3
Dip (Bodyweight)
3
5-15 reps
-
4
Landmine Row
3
10-15 reps
-
5A
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8.5
5B
Tricep Extension (Barbell)
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7
-
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
10 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
10 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
8 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
7 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6 reps
RPE 8
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
6 reps
RPE 9
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
RPE 9.5
3
Lunge (Bodyweight)
3
10-20 reps
RPE 9
4A
Leg Curl
2
12-15 reps
RPE 9
4B
Leg Extension
2
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
3
Lunge (Bodyweight)
3 Sets
10-20 Reps
@9
4A
Leg Curl
2 Sets
12-15 Reps
@9
4B
Leg Extension
2 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
-
3
Dip (Bodyweight)
3 Sets
5-15 Reps
-
4
Landmine Row
3 Sets
10-15 Reps
-
5A
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8.5
5B
Tricep Extension (Barbell)
2 Sets
12-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-9
Day 3
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Chin-Up (Bodyweight)
3 Sets
5-15 Reps
-
3
Dip (Bodyweight)
3 Sets
5-15 Reps
-
4
Landmine Row
3 Sets
10-15 Reps
-
5A
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8.5
5B
Tricep Extension (Barbell)
2 Sets
12-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
3
Lunge (Bodyweight)
3 Sets
10-20 Reps
@9
4A
Leg Curl
2 Sets
12-15 Reps
@9
4B
Leg Extension
2 Sets
12-15 Reps
@9