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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!
Muscle Engagement
Front
Back
MuscleSet
Neck
14.7%
Lats
13.9%
Hamstrings
10.6%
Calves
10.3%
Chest
8.6%
Biceps
8.3%
Upper Back
8.3%
Glutes
5.9%
Lower Back
4.7%
Triceps
4.7%
Front Delts
3.5%
Quadriceps
2.9%
Abs
2.4%
Forearms
1.2%
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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
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2A
Landmine Lunge
4 Sets
5-7 Reps
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2B
Wrist Extension
4 Sets
6-10 Reps
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3A
Meadows Row
3 Sets
8-10 Reps
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3B
Nordic Curl
3 Sets
12+ Reps
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3C
Single Leg Calf Raise (Weighted)
3 Sets
8-10 Reps
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