StreetLifting - TITANSLAYER (Escanor Édition)

3 athletes joined

Program Description

Objectives: Maximal Strength, Strategic Hypertrophy for physical Domination. Optimizing Volume and Rest for the best return on investment. Perfs oriented approach with impressive aesthetics

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting, Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
50 minutes
Created
Jan 30, 2025 06:58
Last Edited
Jul 05, 2025 01:25

Summary

Unleash your inner titan with the 16-week StreetLifting - TITANSLAYER (Escanor Édition) program. Designed for dedicated lifters, this 5-day-a-week regimen focuses on building strength and muscle through a mix of weighted pull-ups, dips, and explosive core exercises. Each session combines supersets to maximize intensity and efficiency, ensuring you push your limits while sculpting a powerful physique. Get ready to dominate your workouts and achieve results that will leave you feeling unstoppable!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 1

Pull-Up (Weighted)

4-6 reps

Cable Crunch

10-15 reps

Pullover (Dumbbell)

8-12 reps

Face Pull

12-15 reps

Barbell Row

6-10 reps

Neck Curl

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 2

Dip (Weighted)

3-6 reps

Hanging Leg Raise

12-15 reps

Overhead Press (Barbell)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

12-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 3

Squat (Barbell)

4-8 reps

Standing Calf Raise

12-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Upright Row (Barbell)

10-12 reps

Lateral Raise (Cable)

12-15 reps

Decline Sit Up (Weighted)

15-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 4

Chin-Up (Weighted)

4-8 reps

Landmine Oblique Twist

10-15 reps

Preacher Curl (Barbell)

6-12 reps

Kroc Row

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Neck Curl

12-20 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 5

Dip (Weighted)

4-8 reps

Cable Crunch

8-12 reps

Bench Press (Close Grip)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Hammer Curl

8-12 reps

Tricep Rope Push Down (Cable)

10-12 reps

Day 1

Pull-Up (Weighted)

5 Sets

4-6 Reps

Cable Crunch

4 Sets

10-15 Reps

Pullover (Dumbbell)

3 Sets

8-12 Reps

Face Pull

3 Sets

12-15 Reps

Barbell Row

4 Sets

6-10 Reps

Neck Curl

3 Sets

12-20 Reps

Day 2

Dip (Weighted)

5 Sets

3-6 Reps

Hanging Leg Raise

4 Sets

12-15 Reps

Overhead Press (Barbell)

4 Sets

6-10 Reps

Lateral Raise (Cable)

3 Sets

10-15 Reps

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

Neck Extension

3 Sets

12-20 Reps

Day 3

Squat (Barbell)

5 Sets

4-8 Reps

Standing Calf Raise

4 Sets

12-20 Reps

Romanian Deadlift (Barbell)

4 Sets

8-12 Reps

Upright Row (Barbell)

3 Sets

10-12 Reps

Lateral Raise (Cable)

3 Sets

12-15 Reps

Decline Sit Up (Weighted)

3 Sets

15-20 Reps

Day 4

Chin-Up (Weighted)

4 Sets

4-8 Reps

Landmine Oblique Twist

4 Sets

10-15 Reps

Preacher Curl (Barbell)

3 Sets

6-12 Reps

Kroc Row

3 Sets

8-12 Reps

Reverse Wrist Curl (Barbell)

3 Sets

10-12 Reps

Neck Curl

3 Sets

12-20 Reps

Day 5

Dip (Weighted)

4 Sets

4-8 Reps

Cable Crunch

3 Sets

8-12 Reps

Bench Press (Close Grip)

3 Sets

6-10 Reps

Lateral Raise (Cable)

3 Sets

10-15 Reps

Hammer Curl

3 Sets

8-12 Reps

Tricep Rope Push Down (Cable)

3 Sets

10-12 Reps