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BoostcampPNG

Asian powermix

by Orcake
2 athletes joined

Program Description

The program is built on chinese weightlifting principles, and is using a 65% of 1RM approach to training. Frequency is high, but load should be slightly lower. 30min zone 2 cardio every day, and abs eod should be included. Ab focus is on antirotation, rotation, stability and crunch movements. Ab work should be decided by user

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Olympic Weightlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 12, 2025 01:43
  • Last Edited
    Dec 23, 2025 03:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Quadriceps
10.4%
Glutes
10.4%
Triceps
8.8%
Front Delts
8.8%
Middle Delts
6.6%
Chest
6%
Biceps
5.8%
Hamstrings
5.5%
Lats
4.9%
Lower Back
4.4%
Olympic
4.4%
Rear Delts
3.8%
Abs
3.3%
Forearms
2.7%
Adductors
1.6%
Calves
1.1%
Other
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5 reps
RPE 7.5
2
Pullover (Dumbbell)
2
12-15 reps
-
3
Wide Grip Lat Pulldown
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Pec Deck (Machine)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Hack Squat
2
10-15 reps
-
3
Leg Extension
2
12-15 reps
-
4
Hip Thrust (Machine)
2
8-15 reps
-
5
Back Extension (Weighted)
2
10-15 reps
-
6
Standing Calf Raise
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Underhand Lat Pulldown
2
10-15 reps
-
3
JM Press
2
8-12 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
-
2
Chin-Up (Weighted)
1
-
3A
Leg Curl
1
-
3B
Leg Extension
1
-
4A
Incline Hammer Curl (Dumbbell)
1
-
4B
Reverse Bicep Curl (Dumbbell)
1
-
5
Hip Adductor (Machine)
1
-
6A
Wrist Curls
1
-
6B
Reverse Wrist Curl (Dumbbell)
1
-
Week 1
1 / 12 Weeks
Day 3
1
Zercher Squat (Barbell)
4 Sets
5 Reps
65%
2
Hack Squat
2 Sets
10-15 Reps
-
3
Leg Extension
2 Sets
12-15 Reps
-
4
Hip Thrust (Machine)
2 Sets
8-15 Reps
-
5
Back Extension (Weighted)
2 Sets
10-15 Reps
-
6
Standing Calf Raise
2 Sets
15-20 Reps
-
Day 1
1
Power Clean
4 Sets
5 Reps
70%
2
Bulgarian Split Squat (Barbell)
2 Sets
12-20 Reps
-
3
Kelso Shrug
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
8-15 Reps
-
5
Face Pull
2 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 2
1
Dip (Weighted)
4 Sets
5 Reps
@7.5
2
Pullover (Dumbbell)
2 Sets
12-15 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
5
Pec Deck (Machine)
2 Sets
12-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
20-30 Reps
-
Day 4
1
Seated Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
-
3
JM Press
2 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
2 Sets
20-30 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
6
Shoulder YTWL
2 Sets
10 Reps
-
Day 5
1
Snatch (Barbell)
4 Sets
5 Reps
65%
2
Upright Row (Barbell)
2 Sets
15-20 Reps
-
3
Rear Delt Row
2 Sets
12-15 Reps
-
4
Preacher Curl (Barbell)
2 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
-
Day 6
1
Sprint
1 Set
-
2
Chin-Up (Weighted)
1 Set
-
3A
Leg Curl
1 Set
-
3B
Leg Extension
1 Set
-
4A
Incline Hammer Curl (Dumbbell)
1 Set
-
4B
Reverse Bicep Curl (Dumbbell)
1 Set
-
5
Hip Adductor (Machine)
1 Set
-
6A
Wrist Curls
1 Set
-
6B
Reverse Wrist Curl (Dumbbell)
1 Set
-