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BoostcampPNG

Eagle Dominance Phase 3 (2x)

by Amadeo Z.

Program Description

1-2 High Intensity Cardio

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting, Bodyweight Fitness, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 24, 2025 11:25
  • Last Edited
    Dec 24, 2025 11:48
Muscle Engagement
Front
Back
MuscleSet
Abs
11%
Hamstrings
9.5%
Triceps
9.5%
Front Delts
9%
Quadriceps
8.6%
Glutes
8.6%
Chest
8.1%
Upper Back
7%
Lats
6.3%
Biceps
4.5%
Other
4.3%
Lower Back
3.4%
Rear Delts
2.3%
Calves
1.8%
Middle Delts
1.8%
Adductors
1.5%
Stretching
1.2%
Forearms
1%
Cardio
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 7
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 6
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 6
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 7
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 6
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 6
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 9
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 8
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
7
20 reps
-
2
Trap Bar Deadlift
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 7
-
-
-
3
Rear Foot Elevated Split Squat
1
2
5 reps
5 reps
RPE 6
-
4
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 6
-
5
Nordic Curl
1
1
1
6 reps
5 reps
4 reps
-
-
-
6
Standing Calf Raise
1
1
1
10 reps
9 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 6.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 6.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 6
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 6
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 6.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 6.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 6
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 6
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 8.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 8.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
4 reps
4 reps
3 reps
2 reps
RPE 6.5
-
-
-
2
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
4 reps
3 reps
RPE 6.5
-
-
-
3
Landmine Press
1
1
1
8 reps
7 reps
6 reps
RPE 6
-
-
4
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 6
-
5
Hanging Leg Raise
3
12 reps
-
6
Pallof Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 8
2
Walking Lunge
3
10 reps
-
3
Push Up
3
AMRAP
-
4
Copenhagen Plank
1
2 mins
-
5
Side Plank
1
2 mins
-
6
Dead Bug
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
-
-
-
5A
Bicep Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
-
-
-
5B
Tricep Pushdown (Cable)
2
1
15 reps
12 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Sprint
7 Sets
20 Reps
-
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
2 Sets
4 Reps
4 Reps
3 Reps
2 Reps
@9
-
-
-
3
Rear Foot Elevated Split Squat
1 Set
2 Sets
5 Reps
5 Reps
@8
-
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
-
5
Nordic Curl
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
4 Reps
4 Reps
3 Reps
2 Reps
@8.5
-
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
4 Reps
3 Reps
@8.5
-
-
-
3
Landmine Press
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@8
-
-
4
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Pallof Press
3 Sets
10 Reps
-
Day 3
1
Cardio (LISS)
1 Set
30 mins
@8
2
Walking Lunge
3 Sets
10 Reps
-
3
Push Up
3 Sets
AMRAP
-
4
Copenhagen Plank
1 Set
2 mins
-
5
Side Plank
1 Set
2 mins
-
6
Dead Bug
2 Sets
8 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
12 Reps
-
-
-
-
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
5A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
-
-
-
5B
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
12 Reps
-
-