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Raddy on Roids

by Aaron G.

Program Description

Get Big and Move Weight before competing

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 14, 2025 05:09
  • Last Edited
    Apr 18, 2025 06:02
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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
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
Run
1 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 Extension
4 Sets
8-12 Reps
-
3
Leg Curl
4 Sets
8-12 Reps
-
4
Calf Raise (Machine)
4 Sets
8-12 Reps
-
5
Hip Thrust (Machine)
4 Sets
8-12 Reps
-
6
Preacher Crunch
5 Sets
10 Reps
-
Day 5
1
Run
1 Set
30 mins
-
Day 6
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Reverse Pec Deck
3 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 Dips
3 Sets
AMRAP
-