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RN program2

by Mart

Program Description

penis double enlargement

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 17, 2025 12:35
  • Last Edited
    Jun 18, 2025 01:01

Summary

The RN program2 is an 18-week strength training journey designed for dedicated lifters looking to build muscle and enhance their overall fitness. With four focused workout days each week, you'll engage in a variety of exercises targeting arms, legs, chest, and back, employing techniques like supersets for maximum efficiency. This program is perfect for those with access to a garage gym, providing a robust mix of barbell, dumbbell, and machine workouts to push your limits. Get ready to transform your physique and elevate your strength with every session!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Taint Press
1
3
12-15 reps
-5 reps
-
-
2A
Landmine JM Press
4
8-10 reps
-
2B
Preacher Curl (Barbell)
4
8-10 reps
-
2C
Neck Extension
4
10-12 reps
-
3A
Hammer Curl (Triceps Bar)
2
8-10 reps
-
3B
Landmine Sit Up
2
8-10 reps
-
3C
Neck Curl
1
8-10 reps
-
3D
Landmine SA Side Row
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
2
Wall Squat
2
6-8 reps
-
3A
Sissy Squat (Weighted)
2
6-8 reps
-
3B
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
4A
Push Up (Weighted)
4
6-8 reps
-
4B
Barbell Row
4
8-10 reps
-
4C
Finger Curl
4
8-10 reps
-
5A
Nordic Curl
3
-10 reps
-
5B
Pullover (EZ Bar)
3
10-12 reps
-
5C
Wrist Extension
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Taint Press
4
10-12 reps
-
1B
Landmine Bayesian Curl
4
8-10 reps
-
1C
Neck Curl
2
8-10 reps
-
2A
Landmine Hammer Curl
3
8-10 reps
-
2B
Landmine Sit Up
3
8-10 reps
-
2C
Neck Extension
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Push Up
4
8-10 reps
-
1B
Single Arm Landmine Row
4
8-10 reps
-
1C
Landmine Wrist Curl
4
6-12 reps
-
2A
Landmine Lunge
4
5-7 reps
-
2B
Wrist Extension
4
6-10 reps
-
3A
Meadows Row
3
8-10 reps
-
3B
Nordic Curl
3
12+ reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Taint Press
1 Set
3 Sets
12-15 Reps
-5 Reps
-
-
2A
Landmine JM Press
4 Sets
8-10 Reps
-
2B
Preacher Curl (Barbell)
4 Sets
8-10 Reps
-
2C
Neck Extension
4 Sets
10-12 Reps
-
3A
Hammer Curl (Triceps Bar)
2 Sets
8-10 Reps
-
3B
Landmine Sit Up
2 Sets
8-10 Reps
-
3C
Neck Curl
1 Set
8-10 Reps
-
3D
Landmine SA Side Row
1 Set
10-12 Reps
-
Day 2
1
Single Leg Calf Raise (Weighted)
2 Sets
8-10 Reps
-
2
Wall Squat
2 Sets
6-8 Reps
-
3A
Sissy Squat (Weighted)
2 Sets
6-8 Reps
-
3B
Single Leg Calf Raise (Weighted)
2 Sets
8-10 Reps
-
4A
Push Up (Weighted)
4 Sets
6-8 Reps
-
4B
Barbell Row
4 Sets
8-10 Reps
-
4C
Finger Curl
4 Sets
8-10 Reps
-
5A
Nordic Curl
3 Sets
-10 Reps
-
5B
Pullover (EZ Bar)
3 Sets
10-12 Reps
-
5C
Wrist Extension
3 Sets
6-12 Reps
-
Day 3
1A
Taint Press
4 Sets
10-12 Reps
-
1B
Landmine Bayesian Curl
4 Sets
8-10 Reps
-
1C
Neck Curl
2 Sets
8-10 Reps
-
2A
Landmine Hammer Curl
3 Sets
8-10 Reps
-
2B
Landmine Sit Up
3 Sets
8-10 Reps
-
2C
Neck Extension
3 Sets
10-12 Reps
-
Day 4
1A
Incline Push Up
4 Sets
8-10 Reps
-
1B
Single Arm Landmine Row
4 Sets
8-10 Reps
-
1C
Landmine Wrist Curl
4 Sets
6-12 Reps
-
2A
Landmine Lunge
4 Sets
5-7 Reps
-
2B
Wrist Extension
4 Sets
6-10 Reps
-
3A
Meadows Row
3 Sets
8-10 Reps
-
3B
Nordic Curl
3 Sets
12+ Reps
-
3C
Single Leg Calf Raise (Weighted)
3 Sets
8-10 Reps
-