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Starting Strength (Adapted)

by Chris F.
9 athletes joined
4.0
(1 rating)

Program Description

Starting Strength program adapted over a 6 day cycle to include hypertrophy training. Take rest days after workouts 3 and 6.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2024 12:25
  • Last Edited
    Dec 15, 2024 07:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Lat Pulldown
3
8 reps
-
5
Face Pull
3
15 reps
-
6
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Press
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Leg Curl
3
8 reps
-
10
Leg Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
-
2
Pec Fly (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Front Raise
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Press
3
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Leg Curl
3
8 reps
-
10
Leg Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
8
Hack Squat
4
12 reps
-
9
Seated Calf Raise
4
12 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Back Extension (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
T-Bar Row
5
3 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Good Morning
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Bent Over Row (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
4
Seated Row (Machine)
3
8 reps
-
5
Decline Crunch (Weighted)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
1
2
81 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Y Raise
3
12 reps
-
6
Katana Extension
3
12 reps
-
7
Single Leg Press
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Dumbbell)
1
2
81 reps
8 reps
-
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Y Raise
3
12 reps
-
6
Katana Extension
3
12 reps
-
7
Single Leg Press
3
8 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hip Abductor (Machine)
3
12 reps
-
10
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Pullover (Dumbbell)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Y Raise
3
12 reps
-
7
Bent Over Row (Dumbbell)
3
12 reps
-
8
Bicep Curl (Dumbbell)
3
8 reps
-
9
Katana Extension
3
12 reps
-
10
Single Leg Press
4
8 reps
-
11
Seated Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Dip (Weighted)
3
5 reps
-
5
V-Bar Pulldown
3
12 reps
-
6
Romanian Deadlift (Barbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
V-Bar Pulldown
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Dip (Weighted)
3
5 reps
-
5
V-Bar Pulldown
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
V-Bar Pulldown
3
12 reps
-
6
Deadlift (Deficit)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Dip (Weighted)
3
5 reps
-
5
V-Bar Pulldown
3
12 reps
-
6
Romanian Deadlift (Barbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
V-Bar Pulldown
3
12 reps
-
6
Deadlift (Deficit)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Dip (Weighted)
3
5 reps
-
5
V-Bar Pulldown
3
12 reps
-
6
Romanian Deadlift (Barbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
V-Bar Pulldown
3
12 reps
-
6
Deadlift (Deficit)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Dip (Weighted)
3
5 reps
-
5
V-Bar Pulldown
3
12 reps
-
6
Romanian Deadlift (Barbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
V-Bar Pulldown
3
12 reps
-
6
Deadlift (Deficit)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Dip (Weighted)
3
5 reps
-
5
V-Bar Pulldown
3
12 reps
-
6
Romanian Deadlift (Barbell)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Dip (Bodyweight)
3
AMRAP
-
5
V-Bar Pulldown
3
12 reps
-
6
Deadlift (Deficit)
4
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
5 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Sit Up
3 Sets
AMRAP
-
Day 3
1
High Bar Squat (Barbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
T-Bar Row
5 Sets
3 Reps
-
4
Standing Pullover (Cable)
3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Good Morning
3 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
5 Reps
-
4
Seated Row (Machine)
3 Sets
8 Reps
-
5
Decline Crunch (Weighted)
3 Sets
15 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 5
1
Chest Press (Machine)
4 Sets
8 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Pullover (Dumbbell)
3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Y Raise
3 Sets
12 Reps
-
7
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
9
Katana Extension
3 Sets
12 Reps
-
10
Single Leg Press
4 Sets
8 Reps
-
11
Seated Calf Raise
4 Sets
12 Reps
-
Day 6
1
High Bar Squat (Barbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Pull-Up (Weighted)
3 Sets
5 Reps
-
4
Dip (Weighted)
3 Sets
5 Reps
-
5
V-Bar Pulldown
3 Sets
12 Reps
-
6
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Front Raise
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Bicep Curl (Cable)
3 Sets
12 Reps
-
8
Hack Squat
4 Sets
12 Reps
-
9
Seated Calf Raise
4 Sets
12 Reps
-
10
Hip Abductor (Machine)
3 Sets
12 Reps
-
11
Hip Adductor (Machine)
3 Sets
12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Chris F.Age 46, Man
7 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Flexibility. Easy to monitor results. Variety of exercises, while maintaining focus on primary lifts.