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Dominator Full Body

by Kevin Clewing
3 athletes joined

Program Description

Fit in a Full Body Badass Workout Routine- for Weekend Warrior, busy Barbarians of everyone aspiring for aesthetics, strength and performance.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 09:44
  • Last Edited
    Jun 18, 2025 08:18

Summary

Unleash your potential with the Dominator Full Body program, a comprehensive 16-week training plan designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a variety of exercises targeting all major muscle groups, from powerful floor presses to challenging pull-ups and squats. Each session is crafted to build strength and endurance, ensuring you achieve noticeable results while keeping your workouts dynamic and engaging. Get ready to dominate your fitness journey!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
4-6 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
1
1
4-6 reps
6-8 reps
-
-
3
Squat (Smith Machine)
2
6-10 reps
-
4
Sissy Squat
2
10-15 reps
-
5
Stiff Leg Deadlift (Dumbbell)
2
6-12 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
8
Seated Calf Raise
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4-6 reps
6-8 reps
-
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
-
-
3
AD Press
1
1
4-6 reps
6-8 reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
-
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Seated Hamstring Curl
2
8-12 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
AMRAP
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Ring Push Up
2
AMRAP
-
4
Pistol Squat
2
AMRAP
-
5
Leg Extension (Dumbbell)
2
AMRAP
-
6
Partial Chin-Up
2
AMRAP
-
7
Skull Crusher (Bodyweight)
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1
Floor Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
3
Squat (Smith Machine)
2 Sets
6-10 Reps
-
4
Sissy Squat
2 Sets
10-15 Reps
-
5
Stiff Leg Deadlift (Dumbbell)
2 Sets
6-12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
8
Seated Calf Raise
1 Set
50 Reps
-
Day 2
1
Dip (Weighted)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
AD Press
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Lat Pulldown (Close Grip)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
6
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
-
7
Seated Hamstring Curl
2 Sets
8-12 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-12 Reps
-
Day 3
1
Pike Push Up
3 Sets
AMRAP
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Ring Push Up
2 Sets
AMRAP
-
4
Pistol Squat
2 Sets
AMRAP
-
5
Leg Extension (Dumbbell)
2 Sets
AMRAP
-
6
Partial Chin-Up
2 Sets
AMRAP
-
7
Skull Crusher (Bodyweight)
2 Sets
AMRAP
-