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BoostcampPNG

Evidence Based Bro Lifting for Chads

by Frank T.

Program Description

Strength and hypertrophy in equal measure

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 12, 2025 05:26
  • Last Edited
    Feb 20, 2025 07:52
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown (Single Arm)
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown (Single Arm)
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown (Single Arm)
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Seated Hamstring Curl
4
12-15 reps
-
3
Chest Supported Row (Machine)
4
12-15 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Seated Hamstring Curl
2
12-15 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown (Single Arm)
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Preacher Curl (Barbell)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
-
6
Leg Extension
2
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
-
6
Leg Extension
2
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
-
6
Leg Extension
2
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
6
Leg Extension
3
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
-
6
Leg Extension
2
12-15 reps
-
7
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Dumbbell)
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
6 reps
-
4
Romanian Deadlift (Barbell)
2
8 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
2
8 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
2
8 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
2
8 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Calf Raise
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Calf Raise (Leg Press)
1
5
12-15 reps
5-7 reps
-
-
4
Bench Press (Dumbbell)
2
8 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Lateral Raise (Cable)
1
5
12-15 reps
5-7 reps
-
-
7
Overhead Tricep Extension (Cable)
1
5
12-15 reps
5-7 reps
-
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
-
2
Seated Hamstring Curl
4 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)
4 Sets
12-15 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Preacher Curl (Barbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
Day 2
1
Bench Press (Barbell)
3 Sets
7 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
6
Leg Extension
3 Sets
12-15 Reps
-
7
Calf Raise (Leg Press)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
Day 3
1
Barbell Row
3 Sets
7 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
Day 4
1
Squat (Barbell)
3 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Calf Raise
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
4
Bench Press (Dumbbell)
4 Sets
12 Reps
-
5
EZ Bar Upright Row
3 Sets
12-15 Reps
-
6
Lateral Raise (Cable)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
7
Overhead Tricep Extension (Cable)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-