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Program Description
This is to change Geoffrey Verity Schofield's original program into a 2on-1off rotation -rather than weekly- as well as split the 5th (bro) day into two days. Both of these changes are meant to allow for more rest and higher intensity. Also, more spartan exercise options are included for garage/home gym owners.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 05, 2024 05:57
- Last EditedSep 09, 2024 11:55
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Overhead Press (Barbell)
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Lateral Raise (Cable)
2
8-15 reps
-
5B
Bicep Curl (EZ Bar)
2
8-15 reps
-
5C
Tricep Pushdown (Cable)
2
8-15 reps
-
6A
Cable Crossover
2
8-15 reps
-
6B
Rear Delt Fly (Cable)
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
12-15 reps
-
1B
Cable Crunch
2
15-20 reps
-
2A
Y Raise
2
15-20 reps
-
2B
Wrist Curls
2
15-20 reps
-
2C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
8-10 reps
-
3
Tempo Bench Press
2
8-10 reps
-
4
Barbell Row
2
8-10 reps
-
5A
Upright Row (Barbell)
1
1
8-12 reps
15-20 reps
-
-
5B
Bayesian Curl
1
1
8-12 reps
15-20 reps
-
-
5C
Skull Crusher (Barbell)
1
1
8-12 reps
15-20 reps
-
-
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6B
Hammer Curl (Cable)
2
8-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
-
2
Rack Pull (Barbell)
2
8-12 reps
-
3A
Good Morning
2
10-15 reps
-
3B
Hanging Leg Raise
2
AMRAP
-
4A
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
4B
Pallof Press
2
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
8-12 reps
-
1B
Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Unilateral Bicep Curl
2
12-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Anderson Squat
2
8-10 reps
-
2
Snatch Grip Deficit Deadlift
2
8-10 reps
-
3
Hip Thrust (Barbell)
2
10-15 reps
-
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Hamstring Curl
2
10-15 reps
-
6A
Hip Adductor (Machine)
2
15-20 reps
-
6B
Cable Crunch
2
15-20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
None
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Close Grip)2 Sets
6-8 Reps
-
2
Pull-Up (Weighted)2 Sets
8-10 Reps
-
3
Overhead Press (Barbell)2 Sets
8-10 Reps
-
4
Barbell Row2 Sets
8-10 Reps
-
5A
Lateral Raise (Cable)2 Sets
8-15 Reps
-
5B
Bicep Curl (EZ Bar)2 Sets
8-15 Reps
-
5C
Tricep Pushdown (Cable)2 Sets
8-15 Reps
-
6A
Cable Crossover2 Sets
8-15 Reps
-
6B
Rear Delt Fly (Cable)2 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)2 Sets
8-10 Reps
-
2
Rack Pull (Barbell)2 Sets
8-12 Reps
-
3A
Good Morning2 Sets
10-15 Reps
-
3B
Hanging Leg Raise2 Sets
AMRAP
-
4A
Bulgarian Split Squat (Barbell)2 Sets
8-12 Reps
-
4B
Pallof Press2 Sets
10-12 Reps
-
Day 3
1
None1 Set
-
-
Day 4
1
Incline Bench Press (Barbell)2 Sets
6-8 Reps
-
2
Pull-Up (Weighted)2 Sets
8-10 Reps
-
3
Tempo Bench Press2 Sets
8-10 Reps
-
4
Barbell Row2 Sets
8-10 Reps
-
5A
Upright Row (Barbell)1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
5B
Bayesian Curl1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
5C
Skull Crusher (Barbell)1 Set
1 Set
8-12 Reps
15-20 Reps
-
-
6A
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
-
6B
Hammer Curl (Cable)2 Sets
8-15 Reps
-
Day 5
1
Anderson Squat2 Sets
8-10 Reps
-
2
Snatch Grip Deficit Deadlift 2 Sets
8-10 Reps
-
3
Hip Thrust (Barbell)2 Sets
10-15 Reps
-
4
Bulgarian Split Squat (Barbell)2 Sets
8-12 Reps
-
5A
Leg Extension2 Sets
10-15 Reps
-
5B
Hamstring Curl2 Sets
10-15 Reps
-
6A
Hip Adductor (Machine)2 Sets
15-20 Reps
-
6B
Cable Crunch2 Sets
15-20 Reps
-
Day 6
1
None1 Set
-
-
Day 7
1A
Bicep Curl (Cable)3 Sets
8-12 Reps
-
1B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
2A
Unilateral Bicep Curl2 Sets
12-15 Reps
-
2B
Overhead Tricep Extension (Cable)2 Sets
12-15 Reps
-