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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 06, 2025 10:31

Summary

Unleash your strength with the Power Rack Boi program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of push, pull, and leg workouts, incorporating barbell and bodyweight exercises to build muscle and enhance endurance. Each session is crafted to challenge your limits, ensuring you progress steadily while mastering essential lifts. Get ready to transform your physique and elevate your performance from the comfort of your home!
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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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
-