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MMA (MASSIVE MEATY AESTHETHIC

by Bruno L.

Program Description

Jacked/Juicy/Athletic

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 21, 2025 10:24
  • Last Edited
    Jul 22, 2025 07:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Pull-Up (Weighted)
3
-
4
French Press
4
-
5
Kroc Row
2
-
6
Preacher Hammer Curl
2
-
7
Abs Crunch (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
-
2
Neck Extension
2
-
3
Snatch Deadlift
3
-
4
Bent Over Row (Barbell)
3
-
5
Farmer's Walk (Weighted)
2
-
6
Wide Grip Pull-Up
2
-
7
Back Extension (Weighted)
2
-
8
Wrist Curls
3
-
9
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Skull Crusher (Barbell)
3
-
3
Pull-Up (Neutral Grip, Weighted)
3
-
4
Incline Bench Press (Dumbbell)
2
-
5
Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
4
-
7
Side Bend (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Neck Extension
2
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Power Snatch
2
-
5
Good Morning
2
-
6
Power Shrug
2
-
7
Wrist Curls
3
-
8
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Chin-Up (Weighted)
3
-
3
Bent Over Row (Dumbbell)
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Dragon Flag
3
-
7
Standing Shoulder Press (Dumbbell)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Close Grip)
3 Sets
-
2
Bicep Curl (Dumbbell)
3 Sets
-
3
Pull-Up (Weighted)
3 Sets
-
4
French Press
4 Sets
-
5
Kroc Row
2 Sets
-
6
Preacher Hammer Curl
2 Sets
-
7
Abs Crunch (Weighted)
3 Sets
-
Day 2
1
Front Squat (Barbell)
3 Sets
-
2
Neck Extension
2 Sets
-
3
Snatch Deadlift
3 Sets
-
4
Bent Over Row (Barbell)
3 Sets
-
5
Farmer's Walk (Weighted)
2 Sets
-
6
Wide Grip Pull-Up
2 Sets
-
7
Back Extension (Weighted)
2 Sets
-
8
Wrist Curls
3 Sets
-
9
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 3
1
Overhead Press (Barbell)
3 Sets
-
2
Skull Crusher (Barbell)
3 Sets
-
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
-
4
Incline Bench Press (Dumbbell)
2 Sets
-
5
Tricep Extension (Cable)
2 Sets
-
6
Incline Curl (Dumbbell)
4 Sets
-
7
Side Bend (Dumbbell)
3 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Neck Extension
2 Sets
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
-
4
Power Snatch
2 Sets
-
5
Good Morning
2 Sets
-
6
Power Shrug
2 Sets
-
7
Wrist Curls
3 Sets
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 5
1
Dip (Weighted)
3 Sets
-
2
Chin-Up (Weighted)
3 Sets
-
3
Bent Over Row (Dumbbell)
2 Sets
-
4
Hammer Curl (Dumbbell)
2 Sets
-
5
Overhead Extension (Dumbbell)
3 Sets
-
6
Dragon Flag
3 Sets
-
7
Standing Shoulder Press (Dumbbell)
2 Sets
-