Program Description
you already know what it is
Program Overview
- LevelAdvanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedFeb 11, 2026 04:39
- Last EditedFeb 11, 2026 05:08
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.8%
Front Delts
10.8%
Triceps
9.6%
Upper Back
9.6%
Chest
7.2%
Quadriceps
7.2%
Lats
7.2%
Glutes
6.6%
Cardio
6%
Hamstrings
5.4%
Middle Delts
4.8%
Lower Back
4.2%
Forearms
3.6%
Abs
3.6%
Adductors
1.8%
Rear Delts
1.2%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3
Bicep Curl (Cable)
3
5-8 reps
-
4
Reverse Curl (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
2
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Cable Close-Grip Tricep Pushdown
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Stretch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Bouldering
1
1 reps
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Front Squat (Paused)
3
5-8 reps
-
3
Reverse Lunge (Barbell)
3
8-10 reps
-
4
Back Extension (Weighted)
2
5-8 reps
-
5
Back Extension Rotations
1
10-12 reps
-
6
Unilateral Laying Hamstring Curls
3
5-8 reps
-
7
Weighted Copenhagen Plank
2
1 mins
-
8
Leg Raise (Captain's Chair)
3
8-12 reps
-
9
Stretch
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cardio
1
10 mins
-
1B
DB Prone Y-Hold
1
0.5-1 mins
-
2
Incline Bench Press (Barbell)
3
5-8 reps
-
3
Cable Seated Fly
3
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5
Lat Pulldown (Neutral Grip)
3
5-8 reps
-
6
Kelso Shrug (Chest Supported)
2
6-10 reps
-
7
DB Wrist Extensions
2
10-15 reps
-
8
Stretch
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Plyometrics
1
1 reps
-
3
Sprints
1
6 reps
-
4
Deep Lunge ISO
1
1-4 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Cardio1 Set
5 mins
-
2
Bouldering1 Set
1 Reps
-
3
Bicep Curl (Cable)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4
Reverse Curl (Cable)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
Day 2
1A
Cardio1 Set
10 mins
-
1B
DB Prone Y-Hold2 Sets
0.5-1 mins
-
2
Incline Bench Press (Dumbbell)3 Sets
5-8 Reps
-
3
Seated Overhead Press (Dumbbell)2 Sets
5-8 Reps
-
4
Chest Dips1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5A
Cable Close-Grip Tricep Pushdown3 Sets
5-8 Reps
-
5B
One Arm Lateral Raise (Cable)2 Sets
5-8 Reps
-
6
Stretch1 Set
-
Day 3
1
Cardio1 Set
5 mins
-
2
Bouldering1 Set
1 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
3B
DB Incline Hammer Curls3 Sets
5-8 Reps
-
Day 4
1
Cardio1 Set
10 mins
-
2
Front Squat (Paused)3 Sets
5-8 Reps
-
3
Reverse Lunge (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Back Extension (Weighted)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Back Extension Rotations 1 Set
10-12 Reps
-
6
Unilateral Laying Hamstring Curls3 Sets
5-8 Reps
-
7
Weighted Copenhagen Plank2 Sets
1 mins
-
8
Leg Raise (Captain's Chair)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Stretch1 Set
1 Reps
-
Day 5
1A
Cardio1 Set
10 mins
-
1B
DB Prone Y-Hold1 Set
0.5-1 mins
-
2
Incline Bench Press (Barbell)3 Sets
5-8 Reps
-
3
Cable Seated Fly 3 Sets
5-8 Reps
-
4
T-Bar Row3 Sets
5-8 Reps
-
5
Lat Pulldown (Neutral Grip)3 Sets
5-8 Reps
-
6
Kelso Shrug (Chest Supported)1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
7
DB Wrist Extensions1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
8
Stretch1 Set
-
Day 6
1
Warmup1 Set
1 Reps
-
2
Plyometrics1 Set
1 Reps
-
3
Sprints1 Set
6 Reps
-
4
Deep Lunge ISO1 Set
1-4 mins
-