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Drev strength2.0

by Drev

Program Description

To build a decent strength block

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 17, 2024 07:52
  • Last Edited
    Nov 17, 2024 08:33
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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
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Leg Press (45 Degrees)
5
5 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
3 reps
-
2
Bench Press (Barbell)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Lat Pulldown
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
-
2
Seated Calf Raise
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Single Leg Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Standing Pullover (Cable)
5
10 reps
-
4
Bicep Curl (Barbell)
5
20 reps
-
5
V-Handle Tricep Pushdown (Cable)
5
20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Front Raise
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
10 Reps
-
2
Bench Press (Barbell)
5 Sets
10 Reps
-
3
Standing Pullover (Cable)
5 Sets
10 Reps
-
4
Bicep Curl (Barbell)
5 Sets
20 Reps
-
5
V-Handle Tricep Pushdown (Cable)
5 Sets
20 Reps
-
Day 4
1
Safety Bar Squat
5 Sets
5 Reps
-
2
Seated Calf Raise
3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Single Leg Press
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
5 Sets
1 Reps
-
2
Bench Press (Barbell)
5 Sets
1 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Front Raise
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
8
Hammer Curl
3 Sets
12 Reps
-
Day 2
1
Zercher Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Leg Press (45 Degrees)
5 Sets
5 Reps
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Chest Fly (Cable)
3 Sets
15 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-