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DEMON TIME [5 DAY DEMON SPLIT]

by Bruno B.
1 athletes joined

Program Description

This program focuses on the arms and lower lats for thickness and aesthetics also correcting imbalances.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2024 05:33
  • Last Edited
    Jun 18, 2025 09:38

Summary

Unleash your inner beast with the DEMON TIME 5-Day Split, a comprehensive 12-week program designed to sculpt and strengthen your entire body. This intense routine targets arms, chest, back, legs, and abs through a mix of compound and isolation exercises, ensuring balanced development and maximum gains. With five training days each week, you'll push your limits and build muscle using a full gym's worth of equipment. Get ready to transform your physique and dominate your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
7
French Press
2
8-10 reps
RPE 9
8
Machine Preacher Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
7
French Press
2
8-10 reps
RPE 9
8
Machine Preacher Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
7
French Press
2
8-10 reps
RPE 9
8
Machine Preacher Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
7
French Press
2
8-10 reps
RPE 9
8
Machine Preacher Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
7
French Press
2
8-10 reps
RPE 9
8
Machine Preacher Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
7
French Press
2
8-10 reps
RPE 9
8
Machine Preacher Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
3
9-12 reps
-
2
Overhead Tricep Extension (Cable)
2
9-12 reps
-
3
Face Pull
2
15-20 reps
-
4
Bicep Curl (Barbell)
2
6-10 reps
-
5
Incline Bench Press (Smith Machine)
3
8-12 reps
-
6
Hammer Curl
2
8-10 reps
-
7
French Press
2
8-10 reps
RPE 9
8
Machine Preacher Curl
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Chin-Up (Bodyweight)
2
8-12 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Chin-Up (Bodyweight)
2
8-12 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
4-6 reps
RPE 9
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Close Grip)
2
10-12 reps
-
4
Single Arm Machine Row
3
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6
Lu Raise
3
AMRAP
-
7
Banded Neck Rotations
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
-
2
Leg Press
2
6-9 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
40-50 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Dragon Flag
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
-
2
Leg Press
2
6-9 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
40-50 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Dragon Flag
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
-
2
Leg Press
2
6-9 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
40-50 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Dragon Flag
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
-
2
Leg Press
2
6-9 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
40-50 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Dragon Flag
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
-
2
Leg Press
2
6-9 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
3
40-50 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Dragon Flag
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Single-Leg Leg Curl
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-12 reps
-
3
Standing Calf Raise
3
40-50 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Single-Leg Leg Curl
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-12 reps
-
3
Standing Calf Raise
3
40-50 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Single-Leg Leg Curl
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-12 reps
-
3
Standing Calf Raise
3
40-50 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Single-Leg Leg Curl
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-12 reps
-
3
Standing Calf Raise
3
40-50 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Single-Leg Leg Curl
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-12 reps
-
3
Standing Calf Raise
3
40-50 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Single-Leg Leg Curl
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-12 reps
-
3
Standing Calf Raise
3
40-50 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
12-15 reps
-
1B
Single-Leg Leg Curl
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
2
10-12 reps
-
3
Standing Calf Raise
3
40-50 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
French Press
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
French Press
3
8-12 reps
-
5
Face Pull
2
15-20 reps
-
6
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Bicep Curl (Dumbbell)
3
9-11 reps
-
3
JM Press (Smith Machine)
3
9-12 reps
-
4
Single Arm Cable Hammer Curl
3
9-12 reps
-
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
6
French Press
3
8-12 reps
-
7
Face Pull
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
40-50 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Decline Crunch (Weighted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Good Morning
3
8-12 reps
-
4
Standing Calf Raise
3
40-50 reps
-
5
Hanging Leg Raise
3
AMRAP
-
6
Decline Crunch (Weighted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
3
6-10 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Barbell Row
2
10-12 reps
-
5
Standing Calf Raise
3
40-50 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Pushdown
3 Sets
9-12 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
9-12 Reps
-
3
Face Pull
2 Sets
15-20 Reps
-
4
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
5
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
6
Hammer Curl
2 Sets
8-10 Reps
-
Day 2
1
Trap Bar Deadlift
2 Sets
4-6 Reps
@9
2
Barbell Row
3 Sets
6-10 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
-
4
Single Arm Machine Row
3 Sets
8-12 Reps
-
5
Chin-Up (Bodyweight)
2 Sets
8-12 Reps
-
6
Lu Raise
3 Sets
AMRAP
-
7
Banded Neck Rotations
3 Sets
AMRAP
@6
Day 3
1
Squat (Barbell)
2 Sets
10-12 Reps
-
2
Leg Press
2 Sets
6-9 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Standing Calf Raise
3 Sets
40-50 Reps
-
5
Hanging Leg Raise
3 Sets
AMRAP
-
6
Dragon Flag
3 Sets
AMRAP
-
Day 4
1
Dip (Weighted)
2 Sets
6-8 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
9-11 Reps
-
3
JM Press (Smith Machine)
3 Sets
9-12 Reps
-
4
French Press
3 Sets
8-12 Reps
-
5
Face Pull
2 Sets
15-20 Reps
-
6
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Front Squat (Barbell)
3 Sets
6-10 Reps
-
2
Back Extension (Weighted)
3 Sets
6-10 Reps
-
3
Good Morning
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
40-50 Reps
-
5
Hanging Leg Raise
3 Sets
AMRAP
-
6
Decline Crunch (Weighted)
2 Sets
AMRAP
-