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Simple&Clean All Kingdom, No Hearts 1.1

by Timothy T.
2 athletes joined

Program Description

These are compound lifts that interest me combined w basic cable workouts that can be subbed w barbell versions. These are focused on building a foundation while having fun. Lacking body parts being hit are chest and legs. Stress and tweaking for later. Work for 3 months then see where you body is at and then tweak the workouts to target weaknesses.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 05, 2024 06:33
  • Last Edited
    Jun 18, 2025 09:34

Summary

Unlock your strength potential with the Simple&Clean All Kingdom, No Hearts 1.1 program. Over 12 weeks, you'll engage in a dynamic 4-day training split designed to maximize your gains through a mix of full-body and focused workouts. Featuring compound lifts like the Zercher Squat and Deadlift, along with targeted accessory movements, this program is perfect for lifters looking to build muscle and improve overall fitness from the comfort of home. Get ready to challenge yourself and see transformative results!
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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
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Zercher Squat (Barbell)
4 Sets
1 Set
4-5 Reps
8-10 Reps
-
-
2
Hang Power Clean
3 Sets
4-5 Reps
-
3
Deadlift (Barbell)
2 Sets
4-5 Reps
@8
4
Barbell Row
1 Set
AMRAP
-
5A
Back Extension (Weighted)
2 Sets
12-15 Reps
-
5B
Ab Wheel
2 Sets
12-15 Reps
-
Day 3
1
Barbell Row
4 Sets
6-8 Reps
-
2
Farmer's Walk (Weighted)
2 Sets
0.5-1 mins
-
3
Kroc Row
3 Sets
8-10 Reps
-
4A
Reverse Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
-
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
6
Sit Up
2 Sets
AMRAP
-
7
Push Up
3 Sets
15-25 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
5-10 Reps
-
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
3
Bench Press (Paused)
2 Sets
10-12 Reps
-
4A
Preacher Curl (Barbell)
2 Sets
10-12 Reps
-
4B
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
6
Hanging Leg Raise
2 Sets
10-15 Reps
-
7
Neck Curl&Extension
2 Sets
15-25 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
2
Dip (Weighted)
3 Sets
8-12 Reps
-
3
Chin-Up (Weighted)
2 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
5A
Preacher Curl (Barbell)
2 Sets
10-12 Reps
-
5B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
6A
Alternating Dumbbell Curl
2 Sets
10-12 Reps
-
6B
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
7A
Cable Crunch
3 Sets
12-15 Reps
-
7B
Neck Curl & Extension 2 Set Each
2 Sets
15-25 Reps
-