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Massive Iron UPF

by Nick O.

Program Description

Goals: Big overhead press and deadlift, improve upper chest and biceps.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 19, 2025 04:14
  • Last Edited
    Dec 02, 2025 03:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Quadriceps
11.3%
Upper Back
10.6%
Front Delts
9.9%
Middle Delts
9.4%
Hamstrings
8.2%
Glutes
7.3%
Chest
7.2%
Biceps
6.4%
Lats
5.7%
Abs
3.8%
Rear Delts
2.9%
Lower Back
2.1%
Calves
1.6%
Adductors
1.3%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
2
2 mins
-
4
Partial Lateral Raise
2
8 reps
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Glute-Ham Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4A
Partial Lateral Raise
2
8 reps
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Glute-Ham Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4A
Partial Lateral Raise
2
8 reps
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Glute-Ham Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4A
Partial Lateral Raise
2
8 reps
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Glute-Ham Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Skull Destroyers
2
30 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Shoulder Press (Plate Loaded)
2
10 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
5
AMRAP
-
5
Seated Tricep Press down
3
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Single Leg Press
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
2 mins
-
5
Seated Hamstring Curl
3
12 reps
-
6
Machine Shrug
2
8 reps
-
7
Rear Delt Swings
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Hamstring Curl
3
12 reps
-
6A
Machine Shrug
2
8 reps
-
6B
Power Shrug
2
AMRAP
-
7
Rear Delt Swings
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Hamstring Curl
3
12 reps
-
6A
Machine Shrug
2
8 reps
-
6B
Power Shrug
2
AMRAP
-
7
Rear Delt Swings
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Hamstring Curl
3
12 reps
-
6A
Machine Shrug
2
8 reps
-
6B
Power Shrug
2
AMRAP
-
7
Rear Delt Swings
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Single Leg Press
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Single Leg Press
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Single Leg Press
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Single Leg Press
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Single Leg Press
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Pendlay Row
3
8 reps
-
3
Single Leg Press
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Dumbbell Row
2
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Lying Leg Curl
3
12 reps
-
6
Machine Shrug
5
AMRAP
-
7
Calf Raise (Machine)
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-2 reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
2
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
8 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1+ reps
-
2
Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8+ reps
-
2
Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-2 reps
-
2
Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-2 reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
2
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-2 reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
2
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-2 reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
2
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-2 reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
2
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-2 reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
2
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6+ reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (EZ Bar)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1-2 reps
-
2
Seated Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Seated Row (Cable)
2
12 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Leg Extension
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Hanging Leg Raise
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Shoulder Press (Plate Loaded)
2 Sets
10 Reps
-
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
5 Sets
AMRAP
-
5
Skull Destroyers
2 Sets
30 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
7
Rear Delt Swings
2 Sets
15-25 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
6+ Reps
-
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Lat Pulldown (Close Grip)
2 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Leg Extension
2 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
-
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Pendlay Row
3 Sets
8 Reps
-
3
Single Leg Press
2 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Machine Shrug
5 Sets
AMRAP
-
7
Calf Raise (Machine)
2 Sets
15-25 Reps
-