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
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 09, 2025 01:15
- Last EditedOct 15, 2025 11:21
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Quadriceps
11.4%
Chest
11.4%
Triceps
9.4%
Hamstrings
8.3%
Lats
7.9%
Front Delts
7.4%
Lower Back
6.3%
Biceps
6.1%
Middle Delts
4.8%
Abs
4.8%
Upper Back
3.9%
Adductors
2.2%
Rear Delts
2.2%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Bicep Curl (Dumbbell)
3
AMRAP
-
2B
Chin-Up (Bodyweight)
3
AMRAP
-
3A
Barbell Deficit Rows
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Overhead Press (Barbell)
2
5-8 reps
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
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
-
3
Incline Bench Press (Dumbbell)
2
6-10 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
2
5-8 reps
-
6
Cable Seated Mid Fly
2
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
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
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
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 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2
Front Lever
2
AMRAP
-
3A
Weighted Wide Grip Pullups
3
5-8 reps
-
3B
Pullover (Dumbbell)
2
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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 Mid Fly
2
5-8 reps
-
4
Cable Seated Low To High Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
6-10 reps
-
6
EZ Bar Reverse Preacher Curls
3
6-10 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 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
Hip Thrust (Barbell)
2
5-8 reps
-
5
Unilateral Laying Hamstring Curls
2
6-10 reps
-
6
Hanging Windshield Wipers
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bouldering1 Set
-
2A
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Chin-Up (Bodyweight)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3A
Barbell Deficit Rows1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3B
Pullover (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 2
1
Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Overhead Press (Barbell)2 Sets
5-8 Reps
-
3
Incline Bench Press (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Cable Seated Low To High Fly2 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)3 Sets
5-8 Reps
-
5B
One Arm Lateral Raise (Cable)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
Cable Seated Mid Fly2 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 Curls2 Sets
6-10 Reps
-
6
Weighted Copenhagen Planks2 Sets
0.5-0.75 mins
-
Day 4
1
Bouldering1 Set
-
2
Front Lever1 Set
1 Set
AMRAP
AMRAP
-
-
3A
Weighted Wide Grip Pullups3 Sets
5-8 Reps
-
3B
Pullover (Dumbbell)2 Sets
6-10 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 Mid Fly2 Sets
5-8 Reps
-
4
Cable Seated Low To High Fly2 Sets
5-8 Reps
-
5A
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
5B
Y Raise (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
EZ Bar Reverse Preacher Curls1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 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
Hip Thrust (Barbell)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5
Unilateral Laying Hamstring Curls2 Sets
6-10 Reps
-
6
Hanging Windshield Wipers 1 Set
1 Set
8-12 Reps
8-12 Reps
-
-