Program Description
Get Big and Move Weight before competing
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedApr 14, 2025 05:09
- Last EditedJun 18, 2025 08:47
Summary
**Raddy on Roids** is a dynamic 12-week program designed for those ready to push their limits with a rigorous 6-day training split. Each session focuses on compound lifts like squats, deadlifts, and bench presses, ensuring you build strength and muscle across all major muscle groups. With a mix of barbell, machine, and bodyweight exercises, this program is perfect for anyone looking to enhance their physique and performance in a full gym setting. Get ready to transform your workouts and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
70%
2
Bench Press (Paused)
3
7 reps
70%
3
Deadlift (Barbell)
2
6 reps
70%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Bench Press (Paused)
3
5 reps
72.5%
3
Deadlift (Barbell)
2
4 reps
72.5%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Paused)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
82.5%
2
Bench Press (Paused)
5
1 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Deadlift (Barbell)
2
4 reps
75%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Paused)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Paused)
5
2 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
87.5%
2
Bench Press (Paused)
5
1 reps
87.5%
3
Deadlift (Barbell)
3
1 reps
87.5%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Paused)
3
4 reps
77.5%
3
Deadlift (Barbell)
2
3 reps
77.5%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Paused)
4
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Paused)
5
2 reps
85%
3
Deadlift (Barbell)
3
1 reps
85%
4
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Press (Paused)
5
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Bench Press (Paused)
3
5 reps
70%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Paused)
3
5 reps
72.5%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Paused)
3
5 reps
75%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
3
5 reps
77.5%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Paused)
3
4 reps
72.5%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82.5%
2
Bench Press (Paused)
3
4 reps
75%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
87.5%
2
Bench Press (Paused)
3
4 reps
77.5%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
4
4 reps
80%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Bench Press (Paused)
3
3 reps
75%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Paused)
3
3 reps
77.5%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Press (Paused)
3
3 reps
80%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
3
3 reps
82.5%
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
77.5%
2
Bench Press (Paused)
3
6 reps
77.5%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Bench Press (Paused)
5
2 reps
85%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Bench Press (Paused)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82.5%
2
Bench Press (Paused)
4
3 reps
82.5%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
87.5%
2
Bench Press (Paused)
5
1 reps
87.5%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
82.5%
2
Bench Press (Paused)
3
5 reps
82.5%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Paused)
4
3 reps
85%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
90%
2
Bench Press (Paused)
5
1 reps
90%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Bench Press (Paused)
1
AMRAP
77.5%
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Lat Pulldown (Single Arm)
4
8-12 reps
-
6
Pull-Up (Bodyweight)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
77.5%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Leg Extension
4
8-12 reps
-
3
Leg Curl
4
8-12 reps
-
4
Calf Raise (Machine)
4
8-12 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Preacher Crunch
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Reverse Pec Deck
3
8-12 reps
-
3
Shrug (Barbell)
3
8-12 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Tricep Dips
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
7 Reps
70%
2
Bench Press (Paused)3 Sets
7 Reps
70%
3
Deadlift (Barbell)2 Sets
6 Reps
70%
4
Run1 Set
10 mins
-
Day 2
1
Squat (Barbell)3 Sets
6 Reps
77.5%
2
Bench Press (Paused)3 Sets
5 Reps
70%
3
Pec Deck (Machine)4 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
5
Chest Press (Machine)4 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)2 Sets
6 Reps
77.5%
2
Bench Press (Paused)3 Sets
6 Reps
77.5%
3
Romanian Deadlift (Barbell)3 Sets
6 Reps
-
4
Back Extension (Weighted)4 Sets
8-12 Reps
-
5
Lat Pulldown (Single Arm)4 Sets
8-12 Reps
-
6
Pull-Up (Bodyweight)5 Sets
AMRAP
-
Day 4
1
Squat (Barbell)3 Sets
4 Reps
72.5%
2
Leg Extension4 Sets
8-12 Reps
-
3
Leg Curl4 Sets
8-12 Reps
-
4
Calf Raise (Machine)4 Sets
8-12 Reps
-
5
Hip Thrust (Machine)4 Sets
8-12 Reps
-
6
Preacher Crunch5 Sets
10 Reps
-
Day 5
1
Run1 Set
30 mins
-
Day 6
1
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
2
Reverse Pec Deck3 Sets
8-12 Reps
-
3
Shrug (Barbell)3 Sets
8-12 Reps
-
4
Bicep Curl (Cable)3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
7
Tricep Dips3 Sets
AMRAP
-