Program Description
To provide a hypertrophy program for lifters that only have access to limited equipment. (barbell and power rack). Progressive Overload - Double Progression Focus on hitting upper rep range. Once upper rep range is hit on all sets, bump weight. Add 5 pounds to upper body lifts and all isolation exercises. 5-10 pounds to Squat. PPL rest PPL, or PPLPPL rest Rest days can be active recovery: walk, swim, stretch, light assault bike work. Week 4 and Week 8 can be optional recovery weeks. Either deload, do active recovery or take a week off.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 09, 2024 04:25
- Last EditedJan 12, 2025 05:34
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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
6-8 reps
50%
2
Overhead Press (Barbell)
4
8-12 reps
50%
3
Incline Bench Press (Barbell)
3
8-12 reps
50%
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
4
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Skull Crusher (Barbell)
3
8-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-12 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-20 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
4
8-12 reps
-
6
Concentration Curl
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
50%
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
5
12-20 reps
-
5
Walking Lunge
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Push Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Skull Crusher (Barbell)
3
8-15 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-12 reps
-
2
Upright Row (Barbell)
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Concentration Curl
3
8-20 reps
-
6
Hammer Curl
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-10 reps
-
2
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
3
Standing Calf Raise
5
12-25 reps
-
4
Walking Lunge
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)4 Sets
5-12 Reps
-
2
Bent Over Row (Barbell)4 Sets
6-8 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
10-20 Reps
-
4
Shrug (Barbell)3 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
6
Concentration Curl3 Sets
12-20 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
50%
2
Romanian Deadlift (Trap Bar)3 Sets
8-12 Reps
-
3
Squat (Barbell)3 Sets
8-12 Reps
-
4
Standing Calf Raise5 Sets
12-20 Reps
-
5
Walking Lunge3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
6-8 Reps
-
2
Pec Fly (Dumbbell)3 Sets
8-15 Reps
-
3
Push Press (Barbell)3 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
5
Skull Crusher (Barbell)3 Sets
8-15 Reps
-
6
Dip (Bodyweight)3 Sets
AMRAP
-
Day 6
1
Squat (Barbell)5 Sets
8-10 Reps
-
2
Romanian Deadlift (Trap Bar)4 Sets
8-12 Reps
-
3
Standing Calf Raise5 Sets
12-25 Reps
-
4
Walking Lunge3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
50%
2
Overhead Press (Barbell)4 Sets
8-12 Reps
50%
3
Incline Bench Press (Barbell)3 Sets
8-12 Reps
50%
4
Skull Crusher (Barbell)3 Sets
8-15 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
6
Dip (Bodyweight)3 Sets
AMRAP
-
Day 5
1
Pull-Up (Weighted)3 Sets
5-12 Reps
-
2
Upright Row (Barbell)3 Sets
8-12 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
8-15 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
5
Concentration Curl3 Sets
8-20 Reps
-
6
Hammer Curl3 Sets
8-20 Reps
-