INTRO:
This strength and conditioning program is a high-volume, full-body routine that emphasizes barbell and bodyweight exercises, with a heavy focus on muscular endurance, functional strength, and metabolic conditioning. The weekly structure includes 5 to 6 training days, blending classic lifts like squats, deadlifts, and bench press with high-rep barbell complexes, pull-ups, dips, and core work. Most workouts are built around moderate to high reps (often 15–50), promoting muscular endurance and conditioning over max strength. Expect improved stamina, muscle tone, and work capacity, though beginners may find the volume intense without proper scaling. Recovery days are built in, but the program assumes a solid base level of fitness. Overall, this is a gritty, no-frills plan ideal for someone looking to boost general fitness, body composition, and mental toughness.
TARGET:
Novices to experienced lifters.
THINGS TO KNOW:
- BB stands for Barbell
- DB stands for Dumbell
- Lightweight is a suggestion ongoing light on the sets
- (total) means the total number of reps should equal what is posted
- AMAP means as many reps as possible for each set
Jump to:
Day 1
| Exercise | Sets | Reps | |
| Dead-Lift BB | 4 | 8 to 20 | |
| Curl and Press DB | 4 | 15 to 20 | |
| Pull-Up | 4 | 15 | |
| Sit-Ups | 4 | 25 | |
| Curl BB | Lightweight | 3 | 50 |
| Press BB | Lightweight | 3 | 50 |
–Deadlifts suggestion to go light to start and work to a heavy set by set 4
Day 2
| Exercise | Sets | Reps | |
| Knees-to- Elbows | 3 | 15 | |
| Dips | 3 | 25 | |
| BB Curl | 4 | 15 | |
| Push Up | 4 | 25 | |
| Decline sit-ups | Lightweight | 3 | 25 |
–Core day feel free to add more ab exercises if you feel like it
Day 3
| Exercise | Sets | Reps | |
| Squat BB | 3 | 10 to 20 | |
| Calf-Raises BB | 3 | 25 to 50 | |
| Lunges BB | 3 | 20 (total) | |
| Bodyweight Squats | 3 | 50 | |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP (As Many As Possible) |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
– Save the Barbell complex for the end of the workout
Day 4
| Exercise | Sets | Reps | |
| Bench BB | Lightweight | 3 | 15 to 25 |
| Push-Ups | 4 | 25 | |
| Bench Wide Grip BB | Lightweight | 3 | 15 to 25 |
| Sit-ups | 4 | 25 | |
| Bench Close Grip BB | Lightweight | 3 | 15 to 25 |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
– Save the Barbell complex for the end of the workout
Day 5
Off Day
Day 6
| Exercise | Sets | Reps | |
| BB Complex | BB / +20 Lbs /+30 Lbs / +40Lbs | ||
| Curl BB | 4 | 15 to 50 | |
| Front Press BB | 4 | 15 to 50 | |
| Reverse Curl BB | 4 | 15 to 50 | |
| Tri Ext | 4 | 15 to 50 |
Day 7
Off Day
Week 2
Day 8
| Exercise | Sets | Reps | |
| Dips | 4 | 10 to 20 | |
| Bent-over Row BB | 3 | 10 to 25 | |
| Pull-Ups | 4 | 15 | |
| Squats | 4 | 10 to 20 |
– Back day add more back exercises if needed
Day 9
| Exercise | Sets | Reps | |
| Bench BB | 5 | 8 to 25 | |
| DB Flys | 3 | 25 | |
| Tri Dips | 3 | 15 to 25 | |
| Cleans | 3 | 15 |
Day 10
| Exercise | Sets | Reps | |
| Dead-Lift BB | 4 | 8 to 20 | |
| Curl and Press DB | 4 | 15 to 20 | |
| Pull-Up | 4 | 15 | |
| Sit-Ups | 4 | 25 | |
| Curl BB | Lightweight | 3 | 50 |
| Press BB | Lightweight | 3 | 50 |
Day 11
| Exercise | Sets | Reps | |
| Knees-to- Elbows | 3 | 15 | |
| Dips | 3 | 25 | |
| BB Curl | 4 | 15 | |
| Push Up | 4 | 25 | |
| Decline sit-ups | Lightweight | 3 | 25 |
Day 12
| Exercise | Sets | Reps | |
| Squat BB | 3 | 10 to 20 | |
| Calf-Raises BB | 3 | 25 to 50 | |
| Lunges BB | 3 | 20 (total) | |
| Bodyweight Squats | 3 | 50 | |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP (As Many As Possible) |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 13
| Exercise | Sets | Reps | |
| Bench BB | Lightweight | 3 | 15 to 25 |
| Push-Ups | 4 | 25 | |
| Bench Wide Grip BB | Lightweight | 3 | 15 to 25 |
| Sit-ups | 4 | 25 | |
| Bench Close Grip BB | Lightweight | 3 | 15 to 25 |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 14
Off Day
Week 3
Day 15
| Exercise | Sets | Reps | |
| BB Complex | BB / +20 Lbs /+30 Lbs / +40Lbs | ||
| Curl BB | 4 | 15 to 50 | |
| Front Press BB | 4 | 15 to 50 | |
| Reverse Curl BB | 4 | 15 to 50 | |
| Tri Ext | 4 | 15 to 50 |
Day 16
Off Day
Day 17
| Exercise | Sets | Reps | |
| Dead-Lift BB | 4 | 8 to 20 | |
| Curl and Press DB | 4 | 15 to 20 | |
| Pull-Up | 4 | 15 | |
| Sit-Ups | 4 | 25 | |
| Curl BB | Lightweight | 3 | 50 |
| Press BB | Lightweight | 3 | 50 |
Day 18
| Exercise | Sets | Reps | |
| Knees-to- Elbows | 3 | 15 | |
| Dips | 3 | 25 | |
| BB Curl | 4 | 15 | |
| Push Up | 4 | 25 | |
| Decline sit-ups | Lightweight | 3 | 25 |
Day 19
| Exercise | Sets | Reps | |
| Squat BB | 3 | 10 to 20 | |
| Calf-Raises BB | 3 | 25 to 50 | |
| Lunges BB | 3 | 20 (total) | |
| Bodyweight Squats | 3 | 50 | |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP (As Many As Possible) |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 20
| Exercise | Sets | Reps | |
| Bench BB | Lightweight | 3 | 15 to 25 |
| Push-Ups | 4 | 25 | |
| Bench Wide Grip BB | Lightweight | 3 | 15 to 25 |
| Sit-ups | 4 | 25 | |
| Bench Close Grip BB | Lightweight | 3 | 15 to 25 |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 21
Off Day
Week 4
Day 22
| Exercise | Sets | Reps | |
| BB Complex | BB / +20 Lbs /+30 Lbs / +40Lbs | ||
| Curl BB | 4 | 15 to 50 | |
| Front Press BB | 4 | 15 to 50 | |
| Reverse Curl BB | 4 | 15 to 50 | |
| Tri Ext | 4 | 15 to 50 |
Day 23
Off Day
Day 24
| Exercise | Sets | Reps | |
| Dips | 4 | 10 to 20 | |
| Bent-over Row BB | 3 | 10 to 25 | |
| Pull-Ups | 4 | 15 | |
| Squats | 4 | 10 to 20 |
Day 25
| Exercise | Sets | Reps | |
| Bench BB | 5 | 8 to 25 | |
| DB Flys | 3 | 25 | |
| Tri Dips | 3 | 15 to 25 | |
| Cleans | 3 | 15 |
Day 26
| Exercise | Sets | Reps | |
| Dead-Lift BB | 4 | 8 to 20 | |
| Curl and Press DB | 4 | 15 to 20 | |
| Pull-Up | 4 | 15 | |
| Sit-Ups | 4 | 25 | |
| Curl BB | Lightweight | 3 | 50 |
| Press BB | Lightweight | 3 | 50 |
Day 27
| Exercise | Sets | Reps | |
| Knees-to- Elbows | 3 | 15 | |
| Dips | 3 | 25 | |
| BB Curl | 4 | 15 | |
| Push Up | 4 | 25 | |
| Decline sit-ups | Lightweight | 3 | 25 |
Day 28
| Exercise | Sets | Reps | |
| Squat BB | 3 | 10 to 20 | |
| Calf-Raises BB | 3 | 25 to 50 | |
| Lunges BB | 3 | 20 (total) | |
| Bodyweight Squats | 3 | 50 | |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP (As Many As Possible) |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Week 5
Day 29
| Exercise | Sets | Reps | |
| Bench BB | Lightweight | 3 | 15 to 25 |
| Push-Ups | 4 | 25 | |
| Bench Wide Grip BB | Lightweight | 3 | 15 to 25 |
| Sit-ups | 4 | 25 | |
| Bench Close Grip BB | Lightweight | 3 | 15 to 25 |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 30
Off Day
Day 31
| Exercise | Sets | Reps | |
| BB Complex | BB / +20 Lbs /+30 Lbs / +40Lbs | ||
| Curl BB | 4 | 15 to 50 | |
| Front Press BB | 4 | 15 to 50 | |
| Reverse Curl BB | 4 | 15 to 50 | |
| Tri Ext | 4 | 15 to 50 |
Day 32
Off Day
Day 33
| Exercise | Sets | Reps | |
| Dips | 4 | 10 to 20 | |
| Bent-over Row BB | 3 | 10 to 25 | |
| Pull-Ups | 4 | 15 | |
| Squats | 4 | 10 to 20 |
Day 34
| Exercise | Sets | Reps | |
| Bench BB | 5 | 8 to 25 | |
| DB Flys | 3 | 25 | |
| Tri Dips | 3 | 15 to 25 | |
| Cleans | 3 | 15 |
Day 35
| Exercise | Sets | Reps | |
| Dead-Lift BB | 4 | 8 to 20 | |
| Curl and Press DB | 4 | 15 to 20 | |
| Pull-Up | 4 | 15 | |
| Sit-Ups | 4 | 25 | |
| Curl BB | Lightweight | 3 | 50 |
| Press BB | Lightweight | 3 | 50 |
Week 6
Day 36
| Exercise | Sets | Reps | |
| Knees-to- Elbows | 3 | 15 | |
| Dips | 3 | 25 | |
| BB Curl | 4 | 15 | |
| Push Up | 4 | 25 | |
| Decline sit-ups | Lightweight | 3 | 25 |
Day 37
| Exercise | Sets | Reps | |
| Squat BB | 3 | 10 to 20 | |
| Calf-Raises BB | 3 | 25 to 50 | |
| Lunges BB | 3 | 20 (total) | |
| Bodyweight Squats | 3 | 50 | |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP (As Many As Possible) |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 38
| Exercise | Sets | Reps | |
| Bench BB | Lightweight | 3 | 15 to 25 |
| Push-Ups | 4 | 25 | |
| Bench Wide Grip BB | Lightweight | 3 | 15 to 25 |
| Sit-ups | 4 | 25 | |
| Bench Close Grip BB | Lightweight | 3 | 15 to 25 |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 39
Off Day
Day 40
| Exercise | Sets | Reps | |
| BB Complex | BB / +20 Lbs /+30 Lbs / +40Lbs | ||
| Curl BB | 4 | 15 to 50 | |
| Front Press BB | 4 | 15 to 50 | |
| Reverse Curl BB | 4 | 15 to 50 | |
| Tri Ext | 4 | 15 to 50 |
Day 41
Off Day
Day 42
| Exercise | Sets | Reps | |
| Dead-Lift BB | 4 | 8 to 20 | |
| Curl and Press DB | 4 | 15 to 20 | |
| Pull-Up | 4 | 15 | |
| Sit-Ups | 4 | 25 | |
| Curl BB | Lightweight | 3 | 50 |
| Press BB | Lightweight | 3 | 50 |
Week 7
Day 43
| Exercise | Sets | Reps | |
| Knees-to- Elbows | 3 | 15 | |
| Dips | 3 | 25 | |
| BB Curl | 4 | 15 | |
| Push Up | 4 | 25 | |
| Decline sit-ups | Lightweight | 3 | 25 |
Day 44
| Exercise | Sets | Reps | |
| Squat BB | 3 | 10 to 20 | |
| Calf-Raises BB | 3 | 25 to 50 | |
| Lunges BB | 3 | 20 (total) | |
| Bodyweight Squats | 3 | 50 | |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP (As Many As Possible) |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 45
| Exercise | Sets | Reps | |
| Bench BB | Lightweight | 3 | 15 to 25 |
| Push-Ups | 4 | 25 | |
| Bench Wide Grip BB | Lightweight | 3 | 15 to 25 |
| Sit-ups | 4 | 25 | |
| Bench Close Grip BB | Lightweight | 3 | 15 to 25 |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 46
Off Day
Day 47
| Exercise | Sets | Reps | |
| BB Complex | BB / +20 Lbs /+30 Lbs / +40Lbs | ||
| Curl BB | 4 | 15 to 50 | |
| Front Press BB | 4 | 15 to 50 | |
| Reverse Curl BB | 4 | 15 to 50 | |
| Tri Ext | 4 | 15 to 50 |
Day 48
Off Day
Day 49
| Exercise | Sets | Reps | |
| Dips | 4 | 10 to 20 | |
| Bent-over Row BB | 3 | 10 to 25 | |
| Pull-Ups | 4 | 15 | |
| Squats | 4 | 10 to 20 |
Week 8
Day 50
| Exercise | Sets | Reps | |
| Bench BB | 5 | 8 to 25 | |
| DB Flys | 3 | 25 | |
| Tri Dips | 3 | 15 to 25 | |
| Cleans | 3 | 15 |
Day 51
| Exercise | Sets | Reps | |
| Dead-Lift BB | 4 | 8 to 20 | |
| Curl and Press DB | 4 | 15 to 20 | |
| Pull-Up | 4 | 15 | |
| Sit-Ups | 4 | 25 | |
| Curl BB | Lightweight | 3 | 50 |
| Press BB | Lightweight | 3 | 50 |
Day 52
| Exercise | Sets | Reps | |
| Knees-to- Elbows | 3 | 15 | |
| Dips | 3 | 25 | |
| BB Curl | 4 | 15 | |
| Push Up | 4 | 25 | |
| Decline sit-ups | Lightweight | 3 | 25 |
Day 53
| Exercise | Sets | Reps | |
| Squat BB | 3 | 10 to 20 | |
| Calf-Raises BB | 3 | 25 to 50 | |
| Lunges BB | 3 | 20 (total) | |
| Bodyweight Squats | 3 | 50 | |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP (As Many As Possible) |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 54
| Exercise | Sets | Reps | |
| Bench BB | Lightweight | 3 | 15 to 25 |
| Push-Ups | 4 | 25 | |
| Bench Wide Grip BB | Lightweight | 3 | 15 to 25 |
| Sit-ups | 4 | 25 | |
| Bench Close Grip BB | Lightweight | 3 | 15 to 25 |
| BB Complex 1-set | 1 | ||
| Curl BB | Just the BB | 1 | AMAP |
| Front Press BB | Just the BB | 1 | AMAP |
| Reverse Curl BB | Just the BB | 1 | AMAP |
| Back press BB | Just the BB | 1 | AMAP |
Day 55
Off Day
Day 56
| Exercise | Sets | Reps | |
| BB Complex | BB / +20 Lbs /+30 Lbs / +40Lbs | ||
| Curl BB | 4 | 15 to 50 | |
| Front Press BB | 4 | 15 to 50 | |
| Reverse Curl BB | 4 | 15 to 50 | |
| Tri Ext | 4 | 15 to 50 |
Week 9
Day 57
Off Day
Day 58
| Exercise | Sets | Reps | |
| Dips | 4 | 10 to 20 | |
| Bent-over Row BB | 3 | 10 to 25 | |
| Pull-Ups | 4 | 15 | |
| Squats | 4 | 10 to 20 |
Day 59
| Exercise | Sets | Reps | |
| Bench BB | 5 | 8 to 25 | |
| DB Flys | 3 | 25 | |
| Tri Dips | 3 | 15 to 25 | |
| Cleans | 3 | 15 |
Day 60
| Exercise | Sets | Reps | |
| Dead-Lift BB | 4 | 8 to 20 | |
| Curl and Press DB | 4 | 15 to 20 | |
| Pull-Up | 4 | 15 | |
| Sit-Ups | 4 | 25 | |
| Curl BB | Lightweight | 3 | 50 |
| Press BB | Lightweight | 3 | 50 |