Program Description
Strength and Conditioning Program for a Strong and Ripped Physique Weekly Split Overview Day 1 (Monday): Upper Body Strength Day 2 (Tuesday): Lower Body Strength Day 3 (Wednesday): Active Recovery/HIIT Cardio 20-30 minutes of cycling, rowing, or running (intervals: 1 minute high intensity, 1 minute low) 10 minutes of dynamic stretching Day 4 (Thursday): Push (Chest, Shoulders, Triceps) Day 5 (Friday): Pull (Back, Biceps) Day 6 (Saturday): Lower Body Hypertrophy & Core Day 7 (Sunday): Rest/Stretching/Yoga Cardio and Conditioning Add two low-intensity steady-state (LISS) sessions (20-30 minutes each) on any active day, preferably after weight training.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 18, 2024 02:06
- Last EditedNov 18, 2024 02:45
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
3
4 reps
-
3
Goblet Squat
3
8 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Lunge (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Military Press (Barbell)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Barbell Row
4
8 reps
-
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Bicep Curl (EZ Bar)
4
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
2
Goblet Squat
4
12 reps
-
3
Romanian Deadlift (Trap Bar)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
5
Lying Leg Raise
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
-
2
Bent Over Row (Barbell)4 Sets
5 Reps
-
3
Push Press (Barbell)3 Sets
5 Reps
-
4
Pull-Up (Weighted)3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8 Reps
-
3
Military Press (Barbell)3 Sets
8 Reps
-
4
Dip (Weighted)3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Skull Crusher (Barbell)3 Sets
12-20 Reps
-
Day 4
1
Pull-Up (Weighted)4 Sets
8 Reps
-
2
Barbell Row4 Sets
8 Reps
-
3
Upright Row (Barbell)3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
12-20 Reps
-
5
Bicep Curl (EZ Bar)4 Sets
12-20 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)4 Sets
15 Reps
-
2
Goblet Squat4 Sets
12 Reps
-
3
Romanian Deadlift (Trap Bar)3 Sets
10 Reps
-
4
Abs Crunch (Weighted)3 Sets
15 Reps
-
5
Lying Leg Raise3 Sets
15 Reps
-
6
Ab Wheel3 Sets
15 Reps
-
7
Standing Calf Raise4 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)4 Sets
5 Reps
-
2
Deadlift (Barbell)3 Sets
4 Reps
-
3
Goblet Squat3 Sets
8 Reps
-
4
Standing Calf Raise4 Sets
12-15 Reps
-
5
Lunge (Barbell)3 Sets
8-12 Reps
-