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The Infinite Source Program

by Diego M.

Program Description

To develop full body strength & muscular balance. A 6-day-per-week split with an emphasis on chest muscular development, squat/deadlift strength & climbing/bouldering progress. No fluff included, follow with consistency & determination & reap the rewards.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2025 01:15
  • Last Edited
    Dec 02, 2025 11:08

Summary

Unlock your potential with The Infinite Source Program, an 18-week journey designed for serious lifters ready to elevate their strength and endurance. Committing to six days a week, you'll engage in a diverse mix of bodyweight and weighted exercises, including bouldering, barbell squats, and chin-ups, ensuring a full-body transformation. Each session is meticulously structured to maximize gains while keeping workouts fresh and challenging. Perfect for those looking to push their limits and achieve lasting results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Quadriceps
10.5%
Chest
10.4%
Glutes
10.4%
Front Delts
9.9%
Hamstrings
9.4%
Middle Delts
6.1%
Lats
5.9%
Biceps
4.7%
Lower Back
4%
Abs
3.9%
Upper Back
3.7%
Rear Delts
3%
Adductors
2.5%
Forearms
2.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fingerboard
3
-
1B
Bouldering
1
-
1C
Front Lever
3
-
2
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
3
Barbell Deficit Rows
3
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fingerboard
3
-
1B
Bouldering
1
-
1C
Front Lever
3
-
2
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
3
Barbell Deficit Rows
3
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fingerboard
3
-
1B
Bouldering
1
-
1C
Front Lever
3
-
2
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
3
Barbell Deficit Rows
3
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fingerboard
3
-
1B
Bouldering
1
-
1C
Front Lever
3
-
2
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
3
Barbell Deficit Rows
3
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fingerboard
3
-
1B
Bouldering
1
-
1C
Front Lever
3
-
2
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
3
Barbell Deficit Rows
3
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3A
Incline Curl (Dumbbell)
3
5-8 reps
-
3B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5
Cable Seated Mid Fly
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
4
Pullover (Dumbbell)
3
5-8 reps
-
5
Chest Fly (Cable)
2
5-8 reps
-
6A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
6B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Front Squat (Paused)
2
3-4 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Weighted Copenhagen Planks
2
0.5-0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Front Squat (Paused)
2
3-4 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Weighted Copenhagen Planks
2
0.5-0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Front Squat (Paused)
2
3-4 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Weighted Copenhagen Planks
2
0.5-0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Front Squat (Paused)
2
3-4 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Weighted Copenhagen Planks
2
0.5-0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Front Squat (Paused)
2
3-4 reps
-
3
Romanian Deadlift (Barbell)
2
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Weighted Copenhagen Planks
2
0.5-0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
BB Pause Back Squats
4
4-6 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Back Extension (Weighted)
3
5-8 reps
-
4
Weighted Copenhagen Plank
3
0.75-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3A
Front Lever
3
-
3B
Pullover (Dumbbell)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3A
Front Lever
3
-
3B
Pullover (Dumbbell)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3A
Front Lever
3
-
3B
Pullover (Dumbbell)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3A
Front Lever
3
-
3B
Pullover (Dumbbell)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Fingerboard
3
-
2
Bouldering
1
-
3A
Front Lever
3
-
3B
Pullover (Dumbbell)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Incline Curl (Dumbbell)
3
5-8 reps
-
2B
DB Incline Hammer Curls
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 reps
-
7
Dip (Weighted)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 reps
-
7
Dip (Weighted)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 reps
-
7
Dip (Weighted)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 reps
-
7
Dip (Weighted)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Seated Low To High Fly
2
5-8 reps
-
4
Cable Seated Mid Fly
2
5-8 reps
-
5
Incline Curl (Dumbbell)
3
5-8 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 reps
-
7
Dip (Weighted)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Chest Fly (Cable)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
4
5-8 reps
-
4
Tricep Pushdown (Cable)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Deadlift (Paused)
2
3-4 reps
-
3
Reverse Lunge (Barbell)
3
5-8 reps
-
4
Barbell Deficit Rows
3
5-8 reps
-
5
Cable Unilateral Underhand Pulldowns
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
2
6-10 reps
-
7
Hanging Windshield Wipers
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Deadlift (Paused)
2
3-4 reps
-
3
Reverse Lunge (Barbell)
3
5-8 reps
-
4
Barbell Deficit Rows
3
5-8 reps
-
5
Cable Unilateral Underhand Pulldowns
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
2
6-10 reps
-
7
Hanging Windshield Wipers
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Deadlift (Paused)
2
3-4 reps
-
3
Reverse Lunge (Barbell)
3
5-8 reps
-
4
Barbell Deficit Rows
3
5-8 reps
-
5
Cable Unilateral Underhand Pulldowns
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
2
6-10 reps
-
7
Hanging Windshield Wipers
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Deadlift (Paused)
2
3-4 reps
-
3
Reverse Lunge (Barbell)
3
5-8 reps
-
4
Barbell Deficit Rows
3
5-8 reps
-
5
Cable Unilateral Underhand Pulldowns
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
2
6-10 reps
-
7
Hanging Windshield Wipers
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Deadlift (Paused)
2
3-4 reps
-
3
Reverse Lunge (Barbell)
3
5-8 reps
-
4
Barbell Deficit Rows
3
5-8 reps
-
5
Cable Unilateral Underhand Pulldowns
2
5-8 reps
-
6
Unilateral Laying Hamstring Curls
2
6-10 reps
-
7
Hanging Windshield Wipers
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
-
3
Romanian Deadlift (Barbell)
4
5-8 reps
-
4
Cable V-Bar Seated Rows
3
5-8 reps
-
5
Weighted Copenhagen Plank
3
0.75-1 mins
-
6A
Pullover (Dumbbell)
3
5-8 reps
-
6B
Y Raise (Dumbbell)
3
5-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Fingerboard
3 Sets
-
1B
Bouldering
1 Set
-
1C
Front Lever
3 Sets
-
2
Weighted Wide Grip Pullups
3 Sets
1 Set
5-8 Reps
1-2 Reps
-
-
3
Barbell Deficit Rows
3 Sets
5-8 Reps
-
4
Cable Unilateral High Row
2 Sets
5-8 Reps
-
5A
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
-
5B
Pullover (Dumbbell)
3 Sets
5-8 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Overhead Press (Barbell)
2 Sets
5-8 Reps
-
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3B
Y Raise (Dumbbell)
2 Sets
6-10 Reps
-
4
Cable Seated Low To High Fly
2 Sets
5-8 Reps
-
5
Cable Seated Mid Fly
2 Sets
5-8 Reps
-
6A
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
-
6B
One Arm Lateral Raise (Cable)
2 Sets
5-8 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Front Squat (Paused)
2 Sets
3-4 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
-
4
Back Extension (Weighted)
2 Sets
6-10 Reps
-
5
Unilateral Laying Hamstring Curls
2 Sets
6-10 Reps
-
6
Weighted Copenhagen Planks
2 Sets
0.5-0.75 mins
-
Day 4
1
Fingerboard
3 Sets
-
2
Bouldering
1 Set
-
3A
Front Lever
3 Sets
-
3B
Pullover (Dumbbell)
2 Sets
5-8 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Cable Seated Low To High Fly
2 Sets
5-8 Reps
-
4
Cable Seated Mid Fly
2 Sets
5-8 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
-
6
EZ Bar Reverse Preacher Curls
3 Sets
6-10 Reps
-
7
Dip (Weighted)
2 Sets
5-8 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Deadlift (Paused)
2 Sets
3-4 Reps
-
3
Reverse Lunge (Barbell)
3 Sets
5-8 Reps
-
4
Barbell Deficit Rows
3 Sets
5-8 Reps
-
5
Cable Unilateral Underhand Pulldowns
2 Sets
5-8 Reps
-
6
Unilateral Laying Hamstring Curls
2 Sets
6-10 Reps
-
7
Hanging Windshield Wipers
2 Sets
AMRAP
-