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The Baki Hybrid Builder

by Alex K.

Program Description

Calisthenics with functional strength and conditioning. yea yea yea functional I know, but I simply mean movements that are multidirectional.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 08, 2025 03:31
  • Last Edited
    Mar 17, 2025 02:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3 Sets
8-12 Reps
-
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3C
Neck Curl (Banded Or Plate)
2 Sets
20-30 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5B
Cable Crunch
3 Sets
10-20 Reps
-
6
Wrist Curls
3 Sets
15-25 Reps
-
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
65%
2
Squat (Low Bar)
1 Set
AMRAP
65%
3
Cossack Squat
2 Sets
10-15 Reps
-
4
Zercher Good Morning
2 Sets
10-15 Reps
-
5
Hollow Body Pullups
4 Sets
5-10 Reps
-
6
Shrug (Smith Machine)
3 Sets
8-12 Reps
-
7
Standing Calf Raise
4 Sets
10-15 Reps
-
8
Face Pull
3 Sets
12-20 Reps
-
9
Neck Extension (Banded Or Plate)
1 Set
20-30 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
3A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
-
3B
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
4
Single Arm Row (Cable)
3 Sets
10-15 Reps
-
5A
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
8-12 Reps
-
7
Neck Curl (Banded Or Plate)
1 Set
20-30 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
3
Chest Supported Row (Machine Or Freeweight)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
4 Sets
10-12 Reps
-
5
Pinwheel Curl
3 Sets
8-15 Reps
-
6
Face Pull
3 Sets
12-20 Reps
-
7
Neck Extension (Banded Or Plate)
2 Sets
20-30 Reps
-
8
Planche Progression
1 Set
-
-