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BoostcampPNG

Judoka/Weightlifting Inspired

by Ataberk B.
11 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
    May 19, 2025 09:15

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
9.2%
Biceps
8.9%
Middle Delts
8.3%
Abs
8.2%
Forearms
7.8%
Front Delts
7.4%
Quadriceps
6.7%
Lats
6.3%
Hamstrings
6.3%
Glutes
5.8%
Chest
3.3%
Rear Delts
3.3%
Lower Back
2.8%
Other
2.7%
Adductors
0.7%
Olympic
0.1%
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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
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
-