Program Description
Playing with programming I'm not a trainer, so take that into consideration if you try this program. Pick a rest time and stick with that the whole program to have better progression tracking
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJul 14, 2025 12:53
- Last EditedJul 14, 2025 07:24
START THE PROGRAM
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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
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Chest Fly (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
bent press
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Rotator Cuff Dumbbell
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Hang Clean
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
tibilis raises weighted
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
Single Leg Deadlift
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dip (Weighted)2 Sets
8-15 Reps
-
1B
Ring Row (Weighted)2 Sets
8-15 Reps
-
2A
Pullover (Dumbbell)2 Sets
8-15 Reps
-
2B
chest expander pull apart2 Sets
8-15 Reps
-
3A
Hanging Leg Raise2 Sets
8-15 Reps
-
3B
Landmine Twist2 Sets
8-15 Reps
-
3C
ring fly2 Sets
8-15 Reps
-
Day 2
1A
ATG Lunge2 Sets
8-15 Reps
-
1B
Preacher Curl (Dumbbell)2 Sets
8-15 Reps
-
2A
Back Extension (Weighted)2 Sets
8-15 Reps
-
2B
Cossack Squat2 Sets
8-15 Reps
-
3A
Tricep Rope Push Down (Cable)2 Sets
8-15 Reps
-
3B
bent press2 Sets
8-15 Reps
-
Day 3
1A
Ring Push Up (Weighted)2 Sets
8-15 Reps
-
1B
Face Pull2 Sets
8-15 Reps
-
2A
Incline Bench Press (Barbell)2 Sets
8-15 Reps
-
2B
Behind-the-Neck Push Press2 Sets
8-15 Reps
-
3A
Rotator Cuff Dumbbell2 Sets
8-15 Reps
-
3B
Decline Sit Up (Weighted)2 Sets
8-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)2 Sets
8-15 Reps
-
1B
Incline Curl (Dumbbell)2 Sets
8-15 Reps
-
2A
standing leg extension2 Sets
8-15 Reps
-
2B
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
-
3A
Hammer Curl2 Sets
8-15 Reps
-
3B
fire hydrant2 Sets
8-15 Reps
-
Day 5
1A
Barbell Hack Squat2 Sets
8-15 Reps
-
1B
Archer Push Ups2 Sets
8-15 Reps
-
2A
Meadow Row2 Sets
8-15 Reps
-
2B
Zottoman Curls2 Sets
8-15 Reps
-
3A
tibilis raises weighted2 Sets
8-15 Reps
-
3B
dead hang time2 Sets
-