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BoostcampPNG

New Journey

by Jacey N.

Program Description

Time to start a new journey into fitness!

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 09:48
  • Last Edited
    Jan 27, 2025 07:08
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4.8 Stars with 10, 000+ Ratings
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
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
2
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
4
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
5-10 reps
-
1B
Push Up
3
10-20 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
6-10 reps
25%
45%
60%
80%
3
Bicep Curl (EZ Bar)
1
1
1
1
10-20 reps
10-15 reps
8-12 reps
10-15 reps
30%
50%
70%
55%
4
Tricep Pushdown (Cable)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
60%
80%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
-
-
2
Bulgarian Split Squat (Dumbbell)
4
-
-
3
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
8-12 reps
10-15 reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10-20 reps
10-15 reps
10-15 reps
10-20 reps
25%
35%
50%
35%
3
Hammer Curl
1
1
1
1
1
10-20 reps
10-15 reps
5-8 reps
10-15 reps
10-20 reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-20 reps
8-10 reps
8-12 reps
10-15 reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Romanian Deadlift (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-12 reps
10-15 reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1
1
1
1
10-15 reps
6-10 reps
8-12 reps
8-12 reps
25%
45%
70%
60%
5
Standing Calf Raise
3
15-30 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
-
1B
Push Up
2 Sets
10-20 Reps
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-15 Reps
5-8 Reps
6-10 Reps
25%
45%
60%
80%
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-15 Reps
5-8 Reps
8-12 Reps
10-15 Reps
20%
40%
60%
80%
60%
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-15 Reps
8-12 Reps
10-15 Reps
30%
50%
70%
55%
Day 2
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-15 Reps
5-8 Reps
8-12 Reps
10-15 Reps
20%
40%
50%
70%
50%
2
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-15 Reps
10-15 Reps
10-20 Reps
25%
35%
50%
35%
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-15 Reps
5-8 Reps
10-15 Reps
10-20 Reps
20%
35%
50%
65%
50%
4
Decline Sit Up (Bodyweight)
2 Sets
AMRAP
-
5
Rear Delt Fly (Dumbbell)
2 Sets
15-30 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
8-10 Reps
8-12 Reps
10-15 Reps
30%
50%
75%
60%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-12 Reps
10-15 Reps
20%
40%
70%
60%
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
8-12 Reps
8-12 Reps
25%
45%
70%
60%
5
Standing Calf Raise
3 Sets
15-30 Reps
-