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 30, 2025 03:22
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
Chest
12.8%
Quadriceps
11.2%
Triceps
11%
Glutes
11%
Lats
8.8%
Front Delts
7.6%
Hamstrings
7.4%
Abs
7.2%
Lower Back
5.8%
Biceps
5.4%
Middle Delts
4.7%
Adductors
2.2%
Rear Delts
2.2%
Upper Back
1.6%
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
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
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
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
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 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
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
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
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 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
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
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
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
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 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
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
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
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 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
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
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
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
-
Week 1
1 / 18 Weeks
Day 1
1A
Fingerboard3 Sets
-
1B
Bouldering1 Set
-
1C
Front Lever3 Sets
-
2
Weighted Wide Grip Pullups3 Sets
1 Set
5-8 Reps
1-2 Reps
-
-
3
Barbell Deficit Rows3 Sets
5-8 Reps
-
4
Cable Unilateral High Row2 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 Fly2 Sets
5-8 Reps
-
5
Cable Seated Mid Fly2 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 Curls2 Sets
6-10 Reps
-
6
Weighted Copenhagen Planks2 Sets
0.5-0.75 mins
-
Day 4
1
Fingerboard3 Sets
-
2
Bouldering1 Set
-
3A
Front Lever3 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 Fly2 Sets
5-8 Reps
-
4
Cable Seated Mid Fly2 Sets
5-8 Reps
-
5
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
6
EZ Bar Reverse Preacher Curls3 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 Rows3 Sets
5-8 Reps
-
5
Cable Unilateral Underhand Pulldowns2 Sets
5-8 Reps
-
6
Unilateral Laying Hamstring Curls2 Sets
6-10 Reps
-
7
Hanging Windshield Wipers 2 Sets
AMRAP
-