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BoostcampPNG

Power Rack Boi

by Tom

Program Description

If you got a squat rack, bench, t bar attachment and dumbbells then you are going to become Arnold 2.0 at your home!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 04, 2025 12:14
  • Last Edited
    Sep 04, 2025 12:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Middle Delts
10.2%
Glutes
8.9%
Front Delts
8.2%
Lats
8.2%
Triceps
7.5%
Biceps
6.4%
Rear Delts
5.5%
Quadriceps
5.5%
Hamstrings
5.4%
Chest
5.2%
Calves
4.6%
Abs
3%
Forearms
2%
Lower Back
1.8%
Cardio
1.3%
Adductors
1.3%
Neck
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
15 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10 reps
-
5B
Incline Curl (Dumbbell)
2
8 reps
-
6
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Dip (Weighted)
2
8 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Incline Chest Fly (Dumbbell)
2
10 reps
-
4C
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Calf Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
-
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Cable Crunch
1
1 reps
-
6
Neck Curl
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
T-Bar Row
3
10 reps
-
3A
Partial Lateral Raise (Cable)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
2
1 reps
-
5
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
-
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Neck Curl
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Standing Calf Raise
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Landmine Row
3 Sets
15 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Shrug (Barbell)
3 Sets
8 Reps
-
4
Standing Pullover (Cable)
3 Sets
12 Reps
-
5A
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
-
5B
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
6
Cardio
1 Set
15 mins
-
Day 2
1
Face Pull
3 Sets
10 Reps
-
2
Dip (Weighted)
2 Sets
8 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
4B
Incline Chest Fly (Dumbbell)
2 Sets
10 Reps
-
4C
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
10 Reps
-
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
5
Cable Crunch
1 Set
1 Reps
-
6
Neck Curl
1 Set
1 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
T-Bar Row
3 Sets
10 Reps
-
3A
Partial Lateral Raise (Cable)
3 Sets
8 Reps
-
3B
Hammer Curl (Dumbbell)
3 Sets
8 Reps
-
4
Farmer's Walk (Weighted)
2 Sets
1 Reps
-
5
Cardio
1 Set
10 mins
-
Day 5
1
Face Pull
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8 Reps
12 Reps
-
-
5
Lateral Raise (Cable)
3 Sets
8 Reps
-
6
Neck Curl
1 Set
1 Reps
-
Day 6
1
Landmine Squat
3 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Standing Calf Raise
4 Sets
12 Reps
-