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New Age Golden Six Foundation

by Eric T.
1 athletes joined

Program Description

New Take on the Golden Six modernized to hit all muscle groups with full body workouts on Monday, Wednesday, and Friday and Abs and Accessories on Tuesday and Thursday, making it a great, if not perfect, all-around workout plan!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 11:02
  • Last Edited
    Sep 12, 2025 02:29

Summary

The New Age Golden Six Foundation is a comprehensive 12-week program designed to build a solid fitness foundation through targeted core and accessory work. With five training days each week, you'll engage in a variety of exercises, including glute-ham raises, ab wheel rollouts, and suitcase carries, all aimed at enhancing your strength and stability. This program is perfect for those looking to refine their technique while boosting overall performance. Get ready to transform your body and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Triceps
11%
Lats
9%
Biceps
8.5%
Abs
7.7%
Front Delts
7.4%
Glutes
7.1%
Middle Delts
7%
Quadriceps
6%
Hamstrings
5.2%
Chest
5%
Adductors
3.4%
Forearms
2.3%
Calves
2%
Rear Delts
2%
Lower Back
1.2%
Abductors
1%
Cardio
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
25 reps
RPE 8
2
Ab Wheel
1
10-12 reps
RPE 8.5
3
Pallof Press
1
10-12 reps
RPE 8
4
Suitcase Carry
1
20-30 secs
RPE 8
5
Side Plank
1
30-60 reps
RPE 8
6
Cardio (LISS)
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
25 reps
RPE 8
2
Ab Wheel
1
10-12 reps
RPE 8.5
3
Pallof Press
1
10-12 reps
RPE 8
4
Suitcase Carry
1
20-30 secs
RPE 8
5
Side Plank
1
30-60 reps
RPE 8
6
Cardio (LISS)
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
25 reps
RPE 8
2
Ab Wheel
1
10-12 reps
RPE 8.5
3
Pallof Press
1
10-12 reps
RPE 8
4
Suitcase Carry
1
20-30 secs
RPE 8
5
Side Plank
1
30-60 reps
RPE 8
6
Cardio (LISS)
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
25 reps
RPE 8
2
Ab Wheel
1
10-12 reps
RPE 8.5
3
Pallof Press
1
10-12 reps
RPE 8
4
Suitcase Carry
1
20-30 secs
RPE 8
5
Side Plank
1
30-60 reps
RPE 8
6
Cardio (LISS)
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
1
10-12 reps
RPE 8.5
3
Glute-Ham Raise
1
10-15 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 8.5
5
Lateral Raise (Cable)
1
12-15 reps
RPE 8.5
6
Ab Wheel
1
10 reps
RPE 8.5
7
Hanging Leg Raise
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
1
10-12 reps
RPE 8.5
3
Glute-Ham Raise
1
10-15 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 8.5
5
Lateral Raise (Cable)
1
12-15 reps
RPE 8.5
6
Ab Wheel
1
10 reps
RPE 8.5
7
Hanging Leg Raise
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
1
10-12 reps
RPE 8.5
3
Glute-Ham Raise
1
10-15 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 8.5
5
Lateral Raise (Cable)
1
12-15 reps
RPE 8.5
6
Ab Wheel
1
10 reps
RPE 8.5
7
Hanging Leg Raise
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
1
10-12 reps
RPE 8.5
3
Glute-Ham Raise
1
10-15 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 8.5
5
Lateral Raise (Cable)
1
12-15 reps
RPE 8.5
6
Ab Wheel
1
10 reps
RPE 8.5
7
Hanging Leg Raise
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
1
10-12 reps
RPE 8.5
3
Glute-Ham Raise
1
10-15 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 8.5
5
Lateral Raise (Cable)
1
12-15 reps
RPE 8.5
6
Ab Wheel
1
10 reps
RPE 8.5
7
Hanging Leg Raise
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
1
10-12 reps
RPE 8.5
3
Glute-Ham Raise
1
10-15 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 8.5
5
Lateral Raise (Cable)
1
12-15 reps
RPE 8.5
6
Ab Wheel
1
10 reps
RPE 8.5
7
Hanging Leg Raise
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
1
10-12 reps
RPE 8.5
3
Glute-Ham Raise
1
10-15 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 8.5
5
Lateral Raise (Cable)
1
12-15 reps
RPE 8.5
6
Ab Wheel
1
10 reps
RPE 8.5
7
Hanging Leg Raise
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
1
10-12 reps
RPE 8.5
3
Glute-Ham Raise
1
10-15 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 8.5
5
Lateral Raise (Cable)
1
12-15 reps
RPE 8.5
6
Ab Wheel
1
10 reps
RPE 8.5
7
Hanging Leg Raise
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Hanging Leg Raise
1
12-15 reps
RPE 8
3
Russian Twist (Dumbbell)
1
12-15 reps
RPE 8
4
Plank
1
45-60 secs
RPE 8
5
Farmer's Walk (Weighted)
1
20-30 secs
RPE 8
6
Cardio (LISS)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Hanging Leg Raise
1
12-15 reps
RPE 8
3
Russian Twist (Dumbbell)
1
12-15 reps
RPE 8
4
Plank
1
45-60 secs
RPE 8
5
Farmer's Walk (Weighted)
1
20-30 secs
RPE 8
6
Cardio (LISS)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Hanging Leg Raise
1
12-15 reps
RPE 8
3
Russian Twist (Dumbbell)
1
12-15 reps
RPE 8
4
Plank
1
45-60 secs
RPE 8
5
Farmer's Walk (Weighted)
1
20-30 secs
RPE 8
6
Cardio (LISS)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Hanging Leg Raise
1
12-15 reps
RPE 8
3
Russian Twist (Dumbbell)
1
12-15 reps
RPE 8
4
Plank
1
45-60 secs
RPE 8
5
Farmer's Walk (Weighted)
1
20-30 secs
RPE 8
6
Cardio (LISS)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Seated Calf Raise
1
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
1
10-12 reps
RPE 8.5
4
Shrug (Barbell)
1
12-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8
6
Plank
1
30 secs
RPE 10
7
Pallof Press
1
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Seated Calf Raise
1
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
1
10-12 reps
RPE 8.5
4
Shrug (Barbell)
1
12-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8
6
Plank
1
30 secs
RPE 10
7
Pallof Press
1
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Seated Calf Raise
1
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
1
10-12 reps
RPE 8.5
4
Shrug (Barbell)
1
12-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8
6
Plank
1
30 secs
RPE 10
7
Pallof Press
1
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Seated Calf Raise
1
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
1
10-12 reps
RPE 8.5
4
Shrug (Barbell)
1
12-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8
6
Plank
1
30 secs
RPE 10
7
Pallof Press
1
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Seated Calf Raise
1
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
1
10-12 reps
RPE 8.5
4
Shrug (Barbell)
1
12-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8
6
Plank
1
30 secs
RPE 10
7
Pallof Press
1
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Seated Calf Raise
1
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
1
10-12 reps
RPE 8.5
4
Shrug (Barbell)
1
12-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8
6
Plank
1
30 secs
RPE 10
7
Pallof Press
1
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Seated Calf Raise
1
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
1
10-12 reps
RPE 8.5
4
Shrug (Barbell)
1
12-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8
6
Plank
1
30 secs
RPE 10
7
Pallof Press
1
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
1
10-12 reps
RPE 8
2
Seated Calf Raise
1
12-15 reps
RPE 8.5
3
Hip Adductor (Machine)
1
10-12 reps
RPE 8.5
4
Shrug (Barbell)
1
12-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
1
12-15 reps
RPE 8
6
Plank
1
30 secs
RPE 10
7
Pallof Press
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
RPE 8.5
2
Bench Press (Barbell)
1
10-12 reps
RPE 8.5
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 8.5
5
Bent Over Row (Barbell)
1
10-12 reps
RPE 8.5
6A
Bicep Curl (Barbell)
1
10-12 reps
RPE 8.5
6B
Skull Crusher (Barbell)
1
10-12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Glute-Ham Raise
4 Sets
25 Reps
@8
2
Ab Wheel
3 Sets
10-12 Reps
@8.5
3
Pallof Press
2 Sets
10-12 Reps
@8
4
Suitcase Carry
2 Sets
20-30 secs
@8
5
Side Plank
2 Sets
30-60 Reps
@8
6
Cardio (LISS)
1 Set
20 mins
@8
Day 4
1
Reverse Hyperextension
3 Sets
10-12 Reps
@8
2
Hanging Leg Raise
2 Sets
12-15 Reps
@8
3
Russian Twist (Dumbbell)
2 Sets
12-15 Reps
@8
4
Plank
2 Sets
45-60 secs
@8
5
Farmer's Walk (Weighted)
2 Sets
20-30 secs
@8
6
Cardio (LISS)
1 Set
20 mins
@8
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@8.5
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10-12 Reps
@8.5
5
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8.5
6A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8.5
6B
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@8.5
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@8.5
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10-12 Reps
@8.5
5
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8.5
6A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8.5
6B
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
10-12 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@8.5
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10-12 Reps
@8.5
5
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8.5
6A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8.5
6B
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@8.5