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Baki arms

by corey P.

Program Description

I am not a trainer so if you're going to try my program keep that in mind I might have no idea what I'm doing. I get 10,000 to 20,000 steps a day so I don't want cardio sections I'll just put them in when I feel like it ,

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 21, 2025 12:18
  • Last Edited
    Aug 31, 2025 07:01

Summary

Unleash your potential with the Baki Arms program, an 18-week journey designed to sculpt and strengthen your upper body. Committing to six days a week, you'll blend foundational movements with progressive overload, ensuring you master each exercise before increasing intensity. Expect to build explosive strength and definition in your arms, shoulders, and core through a mix of weighted dips, curls, and targeted accessory work. Perfect for those ready to transform their physique and push their limits in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.6%
Front Delts
10.7%
Biceps
10.4%
Lats
8.1%
Middle Delts
8%
Abs
7.4%
Chest
5.8%
Hamstrings
5.5%
Lower Back
5.4%
Rear Delts
5.4%
Upper Back
4.4%
Glutes
4.3%
Forearms
3.1%
Neck
1.4%
Quadriceps
0.5%
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10-15 reps
-
2
Ring Row (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Pullover (EZ Bar)
3
10-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10-15 reps
-
2
Ring Row (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Pullover (EZ Bar)
3
10-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10-15 reps
-
2
Ring Row (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
3
10-15 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Pullover (EZ Bar)
3
10-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-15 reps
-
2
Ring Row (Weighted)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
8-15 reps
-
4
Rear Delt Fly (Cable)
3
8-15 reps
-
5
Pullover (EZ Bar)
3
8-15 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Ring Row (Weighted)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
6-10 reps
-
5
Pullover (EZ Bar)
3
6-10 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Ring Row (Weighted)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
6-10 reps
-
5
Pullover (EZ Bar)
3
6-10 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Ring Row (Weighted)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
6-10 reps
-
5
Pullover (EZ Bar)
3
6-10 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Ring Row (Weighted)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
6-10 reps
-
5
Pullover (EZ Bar)
3
6-10 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Ring Row (Weighted)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
6-10 reps
-
5
Pullover (EZ Bar)
3
6-10 reps
-
6
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Ring Row (Weighted)
3
6-10 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Rear Delt Fly (Cable)
3
6-10 reps
-
5
Pullover (EZ Bar)
3
6-10 reps
-
6
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-20 reps
-
2
Bicep Curl (EZ Bar)
3
10-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-15 reps
-
2
Bicep Curl (EZ Bar)
3
8-15 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
JM Press
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Lu Raise
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
10-15 reps
-
2
Snatch Grip High Pull
2
AMRAP
-
3
standing leg extension
2
10-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
10-15 reps
1010-15 reps
-
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
10-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
10-15 reps
1010-15 reps
-
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
10-15 reps
-
4
Hamstring Curl
2
10-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-15 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
8-15 reps
-
4
Hamstring Curl
2
8-15 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
6-10 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
6-10 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
6-10 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
6-10 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
6-10 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
6-10 reps
-
2
Snatch Grip High Pull
1
AMRAP
-
3
standing leg extension
2
6-10 reps
-
4
Hamstring Curl
2
6-10 reps
-
5
Patrick Step
1
AMRAP
-
6
Jefferson Curl
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
8
Modified Dragon Fly
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Larson press
3
10-15 reps
-
3
Ring Push Up (Weighted)
3
10-15 reps
-
4
Behind-the-Neck Push Press
3
10-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Larson press
3
10-15 reps
-
3
Ring Push Up (Weighted)
3
10-15 reps
-
4
Behind-the-Neck Push Press
3
10-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-15 reps
-
2
Larson press
3
10-15 reps
-
3
Ring Push Up (Weighted)
3
10-15 reps
-
4
Behind-the-Neck Push Press
3
10-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Ring Push Up (Weighted)
2
8-15 reps
-
4
Behind-the-Neck Push Press
3
8-15 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
6-10 reps
-
2
Larson press
3
6-10 reps
-
3
Ring Push Up (Weighted)
2
6-10 reps
-
4
Behind-the-Neck Push Press
3
6-10 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
6-10 reps
-
2
Larson press
3
6-10 reps
-
3
Ring Push Up (Weighted)
2
6-10 reps
-
4
Behind-the-Neck Push Press
3
6-10 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
6-10 reps
-
2
Larson press
3
6-10 reps
-
3
Ring Push Up (Weighted)
2
6-10 reps
-
4
Behind-the-Neck Push Press
3
6-10 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
6-10 reps
-
2
Larson press
3
6-10 reps
-
3
Ring Push Up (Weighted)
2
6-10 reps
-
4
Behind-the-Neck Push Press
3
6-10 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
6-10 reps
-
2
Larson press
3
6-10 reps
-
3
Ring Push Up (Weighted)
2
6-10 reps
-
4
Behind-the-Neck Push Press
3
6-10 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Pull Ups Weighted
3
6-10 reps
-
2
Larson press
3
6-10 reps
-
3
Ring Push Up (Weighted)
2
6-10 reps
-
4
Behind-the-Neck Push Press
3
6-10 reps
-
5
Decline Sit Up (Weighted)
1
AMRAP
-
6
bridge push up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
handstand push up (kipping )
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
10-15 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
AMRAP
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
handstand push up (kipping )
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
10-15 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
AMRAP
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
handstand push up (kipping )
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
10-15 reps
-
3
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
AMRAP
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
8-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-15 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
8-15 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
6-10 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
6-10 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
6-10 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
6-10 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
6-10 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Handstand Push Up
1
AMRAP
-
2
Preacher Curl (Dumbbell)
2
6-10 reps
-
3
Overhead Tricep Extension (Cable)
3
6-10 reps
-
4
pelican curl
3
AMRAP
-
5
ring tricep extension
3
6-10 reps
-
6
Hanging Leg Raise Weighted
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-15 reps
-
2
Lunge Matrix
2
AMRAP
-
3
pistol squat assisted
2
AMRAP
-
4
Tibilis Raises
2
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-15 reps
-
2
Lunge Matrix
2
AMRAP
-
3
pistol squat assisted
2
AMRAP
-
4
Tibilis Raises
2
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-15 reps
-
2
Lunge Matrix
2
AMRAP
-
3
pistol squat assisted
2
AMRAP
-
4
Tibilis Raises
2
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-15 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Lunge Matrix
1
AMRAP
-
3
pistol squat assisted
1
AMRAP
-
4
Tibilis Raises
1
AMRAP
-
5
Neck Curl
1
AMRAP
-
6
horse stance
1
-
-
7
wall sit time
1
-
-
8
Barbell Roll Up
1
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Dip (Weighted)
3 Sets
10-15 Reps
-
2
Ring Row (Weighted)
3 Sets
10-15 Reps
-
3
Overhead Press (Barbell)
3 Sets
10-15 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
5
Pullover (EZ Bar)
3 Sets
10-15 Reps
-
6
Ab Wheel
1 Set
AMRAP
-
Day 2
1
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
3
JM Press
1 Set
AMRAP
-
4
Hammer Curl (Dumbbell)
1 Set
AMRAP
-
5
Lu Raise
1 Set
AMRAP
-
6
Landmine Twist
1 Set
AMRAP
-
Day 3
1
Back Extension (Weighted)
1 Set
10-15 Reps
-
2
Snatch Grip High Pull
2 Sets
AMRAP
-
3
standing leg extension
2 Sets
10-15 Reps
-
4
Hamstring Curl
2 Sets
10-15 Reps
-
5
Patrick Step
1 Set
AMRAP
-
6
Jefferson Curl
1 Set
AMRAP
-
7
Farmer's Walk (Weighted)
1 Set
AMRAP
-
8
Modified Dragon Fly
1 Set
AMRAP
-
Day 4
1
Pull-Up (Assisted)
3 Sets
10-15 Reps
-
2
Larson press
3 Sets
10-15 Reps
-
3
Ring Push Up (Weighted)
3 Sets
10-15 Reps
-
4
Behind-the-Neck Push Press
3 Sets
10-15 Reps
-
5
Decline Sit Up (Weighted)
1 Set
AMRAP
-
6
bridge push up
1 Set
AMRAP
-
Day 5
1
handstand push up (kipping )
3 Sets
AMRAP
-
2
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4
pelican curl
3 Sets
AMRAP
-
5
ring tricep extension
3 Sets
AMRAP
-
6
Hanging Leg Raise Weighted
1 Set
AMRAP
-
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
-
2
Lunge Matrix
2 Sets
AMRAP
-
3
pistol squat assisted
2 Sets
AMRAP
-
4
Tibilis Raises
2 Sets
-
5
Neck Curl
1 Set
AMRAP
-
6
horse stance
1 Set
-
-
7
wall sit time
1 Set
-
-
8
Barbell Roll Up
1 Set
AMRAP
-