Program Description
This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-15 months at the absolute max. ***Program follows an A/B schedule 3 days a week (Monday/Wednesday/Friday) Example Week 1 monday-A. Wednesday-B Friday-A. Then switch to B,A,B for week 2 etc.*** Be adding weight to each exercise (as small as 1-2.5lbs, and as large as 10 pounds until you reach failure.) Once failure is reached on a given exercise,reduce weight by 10% and start again
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedApr 07, 2025 09:11
- Last EditedApr 17, 2025 05:10
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Floor Press (Barbell)
3
4-6 reps
-
3
Pendlay Row
3
4-6 reps
-
4
Tricep Extension (Barbell)
3
6-10 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Stiff Leg Deadlift
2
6-10 reps
-
7
Plank (Weighted)
3
30-60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
4-6 reps
-
2
Overhead Press (Barbell)
3
4-6 reps
-
3
Trap Bar Deadlift
2
4-6 reps
-
4
Bench Press (Close Grip)
3
6-8 reps
-
5
Chin-Up (Weighted)
3
3-5 reps
-
6
Plank (Weighted)
3
30-60 secs
-
Week 1
1 / 18 Weeks
Day 1
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Floor Press (Barbell)3 Sets
4-6 Reps
-
3
Pendlay Row3 Sets
4-6 Reps
-
4
Tricep Extension (Barbell)3 Sets
6-10 Reps
-
5
Preacher Curl (Dumbbell)3 Sets
6-10 Reps
-
6
Stiff Leg Deadlift2 Sets
6-10 Reps
-
7
Plank (Weighted)3 Sets
30-60 secs
-
Day 2
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Overhead Press (Barbell)3 Sets
4-6 Reps
-
3
Trap Bar Deadlift2 Sets
4-6 Reps
-
4
Bench Press (Close Grip)3 Sets
6-8 Reps
-
5
Chin-Up (Weighted)3 Sets
3-5 Reps
-
6
Plank (Weighted)3 Sets
30-60 secs
-
Day 3
1
Box Squat (Barbell)3 Sets
4-6 Reps
-
2
Floor Press (Barbell)3 Sets
4-6 Reps
-
3
Pendlay Row3 Sets
4-6 Reps
-
4
Tricep Extension (Barbell)3 Sets
6-10 Reps
-
5
Preacher Curl (Dumbbell)3 Sets
6-10 Reps
-
6
Stiff Leg Deadlift2 Sets
6-10 Reps
-
7
Plank (Weighted)3 Sets
30-60 secs
-