5.0
(1 rating)
Program Description
To develop full body strength & muscular balance. A 6-day-per-week split with an emphasis on upper-body muscular development, squat/deadlift strength & climbing/bouldering progress. No fluff included, follow with consistency & determination & reap the rewards.
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 25, 2025 10:02
- Last EditedNov 12, 2025 01:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Chest
9.9%
Lats
9.7%
Glutes
9.2%
Quadriceps
8.6%
Front Delts
8%
Middle Delts
7.4%
Biceps
6.4%
Lower Back
6.2%
Upper Back
4.9%
Abs
4.7%
Hamstrings
4.3%
Rear Delts
2.7%
Cardio
2.1%
Adductors
1.2%
Forearms
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
2
-
2B
Weighted Hanging Knee Raises
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
DB Kneeling Ext Rotations
2
6-10 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4A
Cable Seated Low To High Fly
2
5-8 reps
-
4B
Cable Seated Mid Fly
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
DB Incline Hammer Curls
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Reverse Lunge (Barbell)
3
6-10 reps
-
4
Unilateral Laying Hamstring Curls
3
6-10 reps
-
5
Back Extension (Weighted)
3
6-10 reps
-
6
Weighted Copenhagen Plank
1
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bouldering
1
-
2A
Front Lever
3
-
2B
Pinch Block Holds
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
3A
Cable Seated Low To High Fly
2
5-8 reps
-
3B
Cable Seated Mid Fly
2
5-8 reps
-
4A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
4B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
5
Tricep Pushdown (Cable)
2
5-8 reps
-
6
Bottom-Dip Rings ISO
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
1
5-8 reps
1-2 reps
-
-
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
3
5-8 reps
-
3B
Y Raise (Dumbbell)
2
5-8 reps
-
4A
BB Bicep Plyometric Catches
3
5-8 reps
-
4B
BB Wide-Grip Shrugs
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
2
5-8 reps
-
5B
DB Incline Hammer Curls
2
5-8 reps
-
6
One-Arm Lockoff ISO
1
-
7
Cardio
1
5-10 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Bouldering1 Set
-
2A
Front Lever1 Set
1 Set
-
-
2B
Weighted Hanging Knee Raises 1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 2
1
DB Kneeling Ext Rotations1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2
Bench Press (Dumbbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Dip (Weighted)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4A
Cable Seated Low To High Fly2 Sets
5-8 Reps
-
4B
Cable Seated Mid Fly2 Sets
5-8 Reps
-
5A
Incline Curl (Dumbbell)3 Sets
5-8 Reps
-
5B
DB Incline Hammer Curls1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
Day 3
1
Front Squat (Paused)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
3
Reverse Lunge (Barbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Unilateral Laying Hamstring Curls1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Back Extension (Weighted)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Weighted Copenhagen Plank1 Set
-
7
Cardio1 Set
5-10 mins
-
Day 4
1
Bouldering1 Set
-
2A
Front Lever1 Set
1 Set
1 Set
-
-
-
2B
Pinch Block Holds1 Set
1 Set
-
-
Day 5
1
Bench Press (Barbell)3 Sets
5-8 Reps
-
2
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3A
Cable Seated Low To High Fly2 Sets
5-8 Reps
-
3B
Cable Seated Mid Fly2 Sets
5-8 Reps
-
4A
Overhead Tricep Extension (Cable)3 Sets
5-8 Reps
-
4B
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
5
Tricep Pushdown (Cable)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
Bottom-Dip Rings ISO1 Set
-
Day 6
1
Weighted Wide Grip Pullups1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
1-2 Reps
-
-
-
-
2
T-Bar Row1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3A
Pullover (Dumbbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3B
Y Raise (Dumbbell)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4A
BB Bicep Plyometric Catches1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
4B
BB Wide-Grip Shrugs 1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5A
Incline Curl (Dumbbell)1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
5B
DB Incline Hammer Curls1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
6
One-Arm Lockoff ISO1 Set
-
7
Cardio1 Set
5-10 mins
-