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Get Swole Son!

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Program Description

Be stronger, faster, better

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 04:21
  • Last Edited
    Jun 18, 2025 08:56

Summary

Unleash your inner beast with "Get Swole Son!"—a focused 12-week program designed for serious lifters ready to pack on muscle. Committing just three days a week, you'll engage in a powerful mix of bodyweight and barbell exercises, targeting major muscle groups for optimal growth. Expect to conquer pull-ups, squats, and deadlifts while building strength and endurance. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
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
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Squat (Barbell)
5
5 reps
50%
3
Incline Bench Press (Barbell)
5
5 reps
50%
4
Bent Over Row (Barbell)
5
5 reps
50%
5
Romanian Deadlift (Barbell)
3
8 reps
50%
6
Skull Crusher (Barbell)
3
8 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Deficit)
1
5 reps
60%
4
Hip Thrust (Barbell)
3
8 reps
50%
5
Bicep Curl (Barbell)
3
8 reps
50%
6
Dip (Bodyweight)
3
8 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Squat (Barbell)
5
5 reps
50%
3
Incline Bench Press (Barbell)
5
5 reps
50%
4
Bent Over Row (Barbell)
5
5 reps
50%
5
Romanian Deadlift (Barbell)
3
8 reps
50%
6
Skull Crusher (Barbell)
3
8 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Deficit)
1
5 reps
60%
4
Hip Thrust (Barbell)
3
8 reps
50%
5
Bicep Curl (Barbell)
3
8 reps
50%
6
Dip (Bodyweight)
3
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Squat (Barbell)
5
5 reps
50%
3
Incline Bench Press (Barbell)
5
5 reps
50%
4
Bent Over Row (Barbell)
5
5 reps
50%
5
Romanian Deadlift (Barbell)
3
8 reps
50%
6
Skull Crusher (Barbell)
3
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Deficit)
1
5 reps
60%
4
Hip Thrust (Barbell)
3
8 reps
50%
5
Bicep Curl (Barbell)
3
8 reps
50%
6
Dip (Bodyweight)
3
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Wrist Curls
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Wrist Curls
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Wrist Curls
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Wrist Curls
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Wrist Curls
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Wrist Curls
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Wrist Curls
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Wrist Curls
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 10
2
Squat (Barbell)
5
5 reps
50%
3
Incline Bench Press (Barbell)
5
5 reps
50%
4
Bent Over Row (Barbell)
5
5 reps
50%
5
Romanian Deadlift (Barbell)
3
8 reps
50%
6
Skull Crusher (Barbell)
3
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Deficit)
1
5 reps
60%
4
Hip Thrust (Barbell)
3
8 reps
50%
5
Bicep Curl (Barbell)
3
8 reps
50%
6
Dip (Bodyweight)
3
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Internal Rotation
2
15 reps
-
1B
Shoulder External Rotation
2
15 reps
-
2
External Rotation Press
3
8-12 reps
-
3
Upside-Down KettleBell Press
3
8-12 reps
-
4
Single Arm Supinated Front Shoulder Raise
3
8-12 reps
-
5A
Leg Abduction
2
15-25 reps
-
5B
Leg Adduction
2
15-25 reps
-
6
Step-Down
3
15-25 reps
-
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Weighted)
3
15-25 reps
-
9
Reverse Wrist Curl (Dumbbell)
3
50 reps
-
10A
Neck Flexion
3
100 reps
-
10B
Neck Extension
3
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Deficit)
1
5 reps
-
4
Hip Thrust (Barbell)
3
8 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@10
2
Squat (Barbell)
5 Sets
5 Reps
50%
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
50%
4
Bent Over Row (Barbell)
5 Sets
5 Reps
50%
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
50%
6
Skull Crusher (Barbell)
3 Sets
8 Reps
50%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
50%
2
Overhead Press (Barbell)
5 Sets
5 Reps
50%
3
Deadlift (Deficit)
1 Set
5 Reps
60%
4
Hip Thrust (Barbell)
3 Sets
8 Reps
50%
5
Bicep Curl (Barbell)
3 Sets
8 Reps
50%
6
Dip (Bodyweight)
3 Sets
8 Reps
50%
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@10
2
Squat (Barbell)
5 Sets
5 Reps
50%
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
50%
4
Bent Over Row (Barbell)
5 Sets
5 Reps
50%
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
50%
6
Skull Crusher (Barbell)
3 Sets
8 Reps
50%