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BoostcampPNG

Einherjar Training Manual

by Caleb Haddox

Program Description

In honor of Odin. This program features a reverse pyramid approach on all main lifts. All lifts taken to complete failure. Every 2 weeks, add a set. Alterations should be done in a clever manner. The full body day features an olympic lift to start. Deload on the 9th week.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 04:56
  • Last Edited
    Mar 23, 2026 11:39
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
11.1%
Front Delts
9.7%
Glutes
8.6%
Quadriceps
8%
Chest
7.5%
Lats
7.5%
Hamstrings
6.6%
Biceps
6.1%
Middle Delts
5.1%
Abs
4.9%
Rear Delts
2.9%
Olympic
2.8%
Adductors
2.6%
Forearms
2.4%
Lower Back
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
6B
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
6B
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6B
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6B
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6B
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6B
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
4
Pec Deck (Machine)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
5
Leg Extension
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6B
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
4
Pec Deck (Machine)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
5
Leg Extension
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6B
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Kettlebell Swing
3
10 reps
RPE 6
3
Kettlebell Clean and Press
3
10 reps
RPE 6
4
Front Squat (Dumbbell)
3
10 reps
RPE 6
5
Dumbbell Row
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6
Back Extension
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7A
Spider Curl
2
10 reps
RPE 9
7B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6
Back Extension
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7A
Spider Curl
2
10 reps
RPE 9
7B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6
Back Extension
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7A
Spider Curl
3
10 reps
RPE 8
7B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6
Back Extension
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7A
Spider Curl
3
10 reps
RPE 8
7B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6
Back Extension
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7A
Spider Curl
3
10 reps
RPE 9
7B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
4
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
5
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
6
Back Extension
3
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7A
Spider Curl
3
10 reps
RPE 9
7B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
4
Lat Pulldown
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
5
Leg Curl
3
1
8-12 reps
15-20 reps
RPE 7.5
RPE 6
6
Back Extension
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
7A
Spider Curl
3
10 reps
RPE 9
7B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
3-5 reps
6-10 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
4
Lat Pulldown
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
5
Leg Curl
3
1
8-12 reps
15-20 reps
RPE 7.5
RPE 6
6
Back Extension
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 7.5
RPE 10
RPE 6
7A
Spider Curl
3
10 reps
RPE 9
7B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 6
2
Seated Row (Machine)
3
10 reps
RPE 6
3
Seated Hamstring Curl
3
10 reps
RPE 6
4
Shoulder Press (Machine)
3
10 reps
RPE 6
5
Leg Extension
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
1
1
5 reps
3 reps
3 reps
2 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lunge (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
1
1
5 reps
3 reps
3 reps
2 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lunge (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
1
1
5 reps
3 reps
3 reps
2 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 8
6B
Skull Crusher (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
1
1
5 reps
3 reps
3 reps
2 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 8
6B
Skull Crusher (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lunge (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 8
6B
Skull Crusher (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lunge (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Bench Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 8
6B
Skull Crusher (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lunge (Barbell)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 10
RPE 6
3
Overhead Press (Barbell)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 10
RPE 6
4
Pull-Up (Weighted)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 10
RPE 6
5
Incline Bench Press (Dumbbell)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 10
RPE 6
6A
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8
6B
Skull Crusher (Barbell)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lunge (Barbell)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 10
RPE 6
3
Overhead Press (Barbell)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 10
RPE 6
4
Pull-Up (Weighted)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 10
RPE 6
5
Incline Bench Press (Dumbbell)
3
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 10
RPE 6
6A
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8
6B
Skull Crusher (Barbell)
4
AMRAP
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
6-10 Reps
8-12 Reps
@9
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
6-10 Reps
8-12 Reps
@9
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
4
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
5
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7.5
6B
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 2
1
Pendlay Row
1 Set
1 Set
1 Set
3-5 Reps
6-10 Reps
8-12 Reps
@9
@9
@10
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
6-10 Reps
8-12 Reps
@9
@9
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
4
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
5
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
6
Back Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
7A
Spider Curl
2 Sets
10 Reps
@9
7B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Power Snatch
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
2 Reps
2 Reps
@6
@7
@8
@9
@10
2
Lunge (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Overhead Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
6A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@8
6B
Skull Crusher (Barbell)
2 Sets
AMRAP
@8