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Neal Power building

by Neal S.

Program Description

Adding size and strength to your frame for powerlifting  and strongman 

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 17, 2025 06:02
  • Last Edited
    Jan 17, 2025 07:02
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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)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
15 reps
-
4
Lat Pulldown
3
15 reps
-
5
Hammer Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
7
Romanian Deadlift (Barbell)
3
15 reps
-
8
Squat (Barbell)
3
10 reps
-
9
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Box Squat (Barbell)
3
15 reps
-
3
Lat Pulldown
3
15 reps
-
4
Cable Low Row
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Lying Leg Curl
3
15 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Indoor Bike
1
20 mins
-
Week 1
1 / 12 Weeks
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Box Squat (Barbell)
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
-
4
Cable Low Row
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Lying Leg Curl
3 Sets
15 Reps
-
7
Standing Calf Raise
2 Sets
20 Reps
-
8
Indoor Bike
1 Set
20 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
8
Squat (Barbell)
3 Sets
10 Reps
-
9
Indoor Bike
1 Set
20 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
8
Squat (Barbell)
3 Sets
10 Reps
-
9
Indoor Bike
1 Set
20 mins
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
4
Lat Pulldown
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
8
Squat (Barbell)
3 Sets
10 Reps
-
9
Indoor Bike
1 Set
20 mins
-