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Jacked and Stacked Horse

by Ataberk B.

Program Description

Big, Strong and Fast

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 19, 2024 12:19
  • Last Edited
    Jun 18, 2025 11:24

Summary

Unleash your strength with the "Jacked and Stacked Horse" program, a comprehensive 12-week journey designed to build muscle and enhance your lifting prowess. Comprising five days of intense workouts each week, this program focuses on compound movements like front squats, deadlifts, and bench presses, ensuring you target all major muscle groups effectively. With a blend of heavy lifts and high-rep sets, you’ll push your limits and achieve impressive gains. Get ready to transform your physique and elevate your performance in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Week 1
1 / 12 Weeks
Day 5
1
Front Squat (Barbell)
1 Set
1 Reps
-
2
Squat (Paused)
3 Sets
8 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Bench Press (Close Grip)
3 Sets
8 Reps
-
5
Barbell Row
3 Sets
8 Reps
-
6
One Arm Pulldown
2 Sets
15 Reps
-
7
Face Pull
2 Sets
20 Reps
-
8
Decline Sit Up (Bodyweight)
1 Set
1 Set
50 Reps
30 Reps
-
-
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
-
-
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
-
3
Barbell Row
3 Sets
8-10 Reps
-
4
Hyperextension
2 Sets
30 Reps
-
5
Seated Row (Cable)
2 Sets
10 Reps
-
6
French Press
3 Sets
8-15 Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
-
Day 4
1
Lu Raises
3 Sets
10-15 Reps
-
2
Upright Row (Barbell)
2 Sets
10 Reps
-
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3B
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
6A
Wrist Curls
2 Sets
15-20 Reps
-
6B
Wrist Extension
2 Sets
15-20 Reps
-
Day 2
1A
Face Pull
3 Sets
15 Reps
-
1B
Bench Press (Close Grip)
5 Sets
5 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Lu Raises
3 Sets
10 Reps
-
4
Upright Row (Barbell)
2 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
7
Sit Up
3 Sets
10-20 Reps
-
8A
Wrist Curls
3 Sets
10-15 Reps
-
8B
Wrist Extension
3 Sets
20 Reps
-
Day 3
1
Hang Power Clean
1 Set
3 Sets
1 Reps
3 Reps
-
-
2
High Bar Squat (Barbell)
5 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Hamstring Curl
2 Sets
20 Reps
-