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BoostcampPNG

test program

by Clint M.

Program Description

idk

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 10:43
  • Last Edited
    Jan 02, 2025 11:59
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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
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
-
1B
Pullover (Dumbbell)
3
10 reps
-
2A
Incline Bench Press (Dumbbell)
3
10 reps
-
2B
Incline Curl (Dumbbell)
3
10 reps
-
3A
Incline Chest Fly (Dumbbell)
3
15 reps
-
3B
Bicep Curl (Barbell)
3
15 reps
-
4
Dip (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Sissy Squat
3
15 reps
-
2B
Bent Over Row (Barbell)
3
10 reps
-
3A
Kettlebell Swing
3
25 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
8 reps
-
1B
Dip (Weighted)
3
10 reps
-
2A
Incline Bench Press (Barbell)
3
10 reps
-
2B
Pull-Up (Weighted)
3
3 reps
-
3A
Lateral Raise (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
3B
Bicep Curl (Dumbbell)
3
3
10 reps
10 reps
RPE 8
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Squat (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
-
1B
Pullover (Dumbbell)
3 Sets
10 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2B
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
3A
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
-
3B
Bicep Curl (Barbell)
3 Sets
15 Reps
-
4
Dip (Bodyweight)
3 Sets
-
Day 2
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
1B
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2A
Sissy Squat
3 Sets
15 Reps
-
2B
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3A
Kettlebell Swing
3 Sets
25 Reps
-
3B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
Day 3
1A
Overhead Press (Barbell)
3 Sets
8 Reps
-
1B
Dip (Weighted)
3 Sets
10 Reps
-
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2B
Pull-Up (Weighted)
3 Sets
3 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
3 Sets
10 Reps
10 Reps
@8
@4
3B
Bicep Curl (Dumbbell)
3 Sets
3 Sets
10 Reps
10 Reps
@8
@4
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-