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BoostcampPNG

Judoka/Weightlifting Inspired

by Ataberk B.
2 athletes joined

Program Description

Strength, Power and Muscles Front Squat Back Squat Clean Pull Push Press Overhead Press Close Grip Bench Press Weighted Pull Up Barbell Row Weighted Sit Ups

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 05, 2024 08:03
  • Last Edited
    Oct 05, 2024 08:08
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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
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
3
2-5 reps
3
Barbell Row
2
8-10 reps
4A
Preacher Curl (Barbell)
3
8-15 reps
4B
French Press
3
6-15 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6A
Sit Up
4
10-20 reps
6B
Wrist Curls
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Romanian Deadlift (Barbell)
2
4-8 reps
3
Bench Press (Close Grip)
3
3-5 reps
4
Overhead Press (Barbell)
2
8-10 reps
5
Face Pull
3
10-20 reps
6
Lu Raises
3
10-20 reps
7
Light Jog
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
1-3 reps
2-5 reps
2
Incline Bench Press (Barbell)
3
6-8 reps
3
High Pull
3
6-10 reps
4A
Incline Curl (Dumbbell)
2
6-12 reps
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
5A
Skull Crusher (Barbell)
2
8-12 reps
5B
Hammer Curl
2
6-12 reps
6A
Wrist Curls
2
8-15 reps
6B
Sit Up
4
8-12 reps
6C
Dead Hang
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
2-5 reps
3-6 reps
3-8 reps
2
High Bar Squat (Barbell)
3
8-12 reps
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
4
Seated Row (Cable)
2
8-15 reps
5A
Sit Up
3
10-20 reps
5B
Upright Row (Barbell)
3
8-15 reps
5C
Hamstring Curl
3
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
3
2
Light Jog
1
30 mins
3
Overhead Tricep Extension (Cable)
2
2
8-10 reps
10-15 reps
4
Bicep Curl (Barbell)
3
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
6
Face Pull
2
12-15 reps
7A
Rear Delt Fly (Machine)
2
10-20 reps
7B
Upright Row (Cable)
3
10-20 reps
8
Wrist Curls
4
10-15 reps
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
3-5 Reps
2
Pull-Up (Weighted)
3 Sets
2-5 Reps
3
Barbell Row
2 Sets
8-10 Reps
4A
Preacher Curl (Barbell)
3 Sets
8-15 Reps
4B
French Press
3 Sets
6-15 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
6A
Sit Up
4 Sets
10-20 Reps
6B
Wrist Curls
4 Sets
10-15 Reps
Day 3
1
Push Press (Barbell)
1 Set
2 Sets
1-3 Reps
2-5 Reps
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
3
High Pull
3 Sets
6-10 Reps
4A
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
5A
Skull Crusher (Barbell)
2 Sets
8-12 Reps
5B
Hammer Curl
2 Sets
6-12 Reps
6A
Wrist Curls
2 Sets
8-15 Reps
6B
Sit Up
4 Sets
8-12 Reps
6C
Dead Hang
2 Sets
Day 4
1
Front Squat (Paused)
1 Set
1 Set
1 Set
2-5 Reps
3-6 Reps
3-8 Reps
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
4
Seated Row (Cable)
2 Sets
8-15 Reps
5A
Sit Up
3 Sets
10-20 Reps
5B
Upright Row (Barbell)
3 Sets
8-15 Reps
5C
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Sprint
3 Sets
2
Light Jog
1 Set
30 mins
3
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
8-10 Reps
10-15 Reps
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
6
Face Pull
2 Sets
12-15 Reps
7A
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
7B
Upright Row (Cable)
3 Sets
10-20 Reps
8
Wrist Curls
4 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
2-5 Reps
2
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
3
Bench Press (Close Grip)
3 Sets
3-5 Reps
4
Overhead Press (Barbell)
2 Sets
8-10 Reps
5
Face Pull
3 Sets
10-20 Reps
6
Lu Raises
3 Sets
10-20 Reps
7
Light Jog
1 Set
30 mins