Program Description
Muscle gain + Fat loss Day 6-7: Rest or Light Cardio Focus on recovery or low-intensity cardio like walking or cycling. Nutrition Tips 1. Caloric Deficit: Aim for a slight deficit (300-500 calories per day) to lose fat while retaining muscle. 2. High Protein Intake: 1.6-2.2g protein per kilogram of body weight. 3. Healthy Fats and Carbs: Include essential fats (avocado, nuts) and complex carbs (oats, rice) to fuel workouts. 4. Stay Hydrated: Drink plenty of water, especially during workouts. Cardio • Include 2-3 sessions of high-intensity interval training (HIIT) or low-intensity steady state (LISS) cardio per week to aid fat loss without impacting recovery.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 08, 2024 03:46
- Last EditedFeb 18, 2025 04:27
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4.8 Stars with 10, 000+ Ratings
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
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-20 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Shrug (Barbell)
3
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Concentration Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Goblet Squat
3
8-12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Pec Fly (Dumbbell)
3
10-12 reps
-
3
Bent Over Row (Barbell)
4
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Trap Bar)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
5
Standing Calf Raise
4
15-20 reps
-
6
Abs Crunch (Weighted)
4
10-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
5
Dip (Weighted)3 Sets
10-15 Reps
-
6
Skull Crusher (Barbell)3 Sets
12-15 Reps
-
Day 2
1
Chin-Up (Weighted)4 Sets
6-8 Reps
-
2
Barbell Row4 Sets
6-8 Reps
-
3
Shrug (Barbell)3 Sets
12-15 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
6
Concentration Curl3 Sets
10-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Pec Fly (Dumbbell)3 Sets
10-12 Reps
-
3
Bent Over Row (Barbell)4 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
6
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
Day 5
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Trap Bar)3 Sets
12-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
4
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
5
Standing Calf Raise4 Sets
15-20 Reps
-
6
Abs Crunch (Weighted)4 Sets
10-25 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Trap Bar)3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
4
Goblet Squat3 Sets
8-12 Reps
-
5
Standing Calf Raise4 Sets
12-15 Reps
-