Program Description
Build a strong foundation for your future gains with this 3 day full body program based on the big compound lifts of Arnold's Golden Six modified to fill the small gaps in the original. There is nothing better than the classics to give you the mass you need to build on.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 06, 2025 08:15
- Last EditedJul 19, 2025 02:20
Summary
Unlock your strength with the Modern Golden Six 3 Day Full Body Workout, a comprehensive 12-week program designed to sculpt and strengthen your entire physique. Committing to five days a week, you'll engage in a balanced mix of high-intensity supersets and recovery sessions, ensuring optimal muscle growth and recovery. With a focus on foundational lifts like squats and bench presses, along with essential cardio and stretching routines, this program is perfect for lifters of all levels looking to elevate their training. Get ready to transform your body and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
8-12 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 8
5A
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
5B
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-12 reps
RPE 8
1B
Wide Grip Lat Pulldown
1
8-12 reps
RPE 8
1C
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 8
1D
Underhand Lat Pulldown
1
8-12 reps
RPE 8
2A
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2B
Single Arm Iso Row
3
8-12 reps
RPE 8
3A
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Hanging Leg Raise
4
15-20 reps
RPE 8
4B
Leg Curl
3
10-15 reps
RPE 8
5A
Face Pull
2
12-15 reps
RPE 8
5B
Cable Overhead Tricep Extension
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20-30 mins
-
2
Stretching
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2A
Bench Press (Barbell)
3
8-12 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
4A
Zercher Squat (Barbell)
3
8-12 reps
RPE 8
4B
Sit Up
3
AMRAP
RPE 10
5A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
5B
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Treadmill1 Set
20-30 mins
-
2
Stretching1 Set
20 mins
-
Day 4
1
Treadmill1 Set
20-30 mins
-
2
Stretching1 Set
20 mins
-
Day 1
1A
Squat (Barbell)4 Sets
8-12 Reps
@8
1B
Pull-Up (Bodyweight)3 Sets
8-12 Reps
@8
2A
Bench Press (Barbell)3 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)3 Sets
8-12 Reps
@8
3A
Overhead Press (Barbell)3 Sets
8-12 Reps
@8
3B
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8
4A
Leg Extension2 Sets
12-15 Reps
@8
4B
Sit Up3 Sets
AMRAP
@8
5A
Skull Crusher (Barbell)2 Sets
10-15 Reps
@8
5B
Bicep Curl (Barbell)2 Sets
10-15 Reps
@8
Day 5
1A
Deadlift (Barbell)4 Sets
6-10 Reps
@8
1B
Pull-Up (Bodyweight)3 Sets
8-12 Reps
@8
2A
Bench Press (Barbell)3 Sets
8-12 Reps
@8
2B
Bent Over Row (Barbell)3 Sets
8-12 Reps
@8
3A
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
@8
4A
Zercher Squat (Barbell)3 Sets
8-12 Reps
@8
4B
Sit Up3 Sets
AMRAP
@10
5A
Bicep Curl (Barbell)2 Sets
10-15 Reps
@8
5B
Skull Crusher (Barbell)2 Sets
10-15 Reps
@8
Day 3
1A
Squat (Smith Machine)3 Sets
8-12 Reps
@8
1B
Wide Grip Lat Pulldown1 Set
8-12 Reps
@8
1C
Lat Pulldown (Close Grip)1 Set
8-12 Reps
@8
1D
Underhand Lat Pulldown1 Set
8-12 Reps
@8
2A
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
@8
2B
Single Arm Iso Row3 Sets
8-12 Reps
@8
3A
Seated Military Press (Smith Machine)3 Sets
8-12 Reps
@8
3B
Bicep Curl (Dumbbell)2 Sets
10-15 Reps
@8
4A
Hanging Leg Raise4 Sets
15-20 Reps
@8
4B
Leg Curl3 Sets
10-15 Reps
@8
5A
Face Pull2 Sets
12-15 Reps
@8
5B
Cable Overhead Tricep Extension2 Sets
10-15 Reps
@8