Program Description
Playing with programming I'm not a trainer, so take that into consideration if you try this program. Push + quads and Pull +ham, 4 days a week Switching tri weekly between exercises in a kind of conjugate style to avoid overuse and tendon problems ..aswell get in all my favourite lifts
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedJun 14, 2025 03:31
- Last EditedJun 21, 2025 12:39
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
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
1A
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Ring Push Up (Weighted)
2
8-15 reps
-
2B
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
ring fly
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Platz Squat
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Chest Fly (Dumbbell)
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
8-15 reps
-
1B
Zercher Squat (Barbell)
2
8-15 reps
-
2A
JM Press
2
8-15 reps
-
2B
Lunge Matrix
2
8-15 reps
-
3A
Chest Press Cable
2
8-15 reps
-
3B
High Pull
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Ring Push Up (Weighted)
2
8-15 reps
-
2B
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
ring fly
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Platz Squat
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Chest Fly (Dumbbell)
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
8-15 reps
-
1B
Zercher Squat (Barbell)
2
8-15 reps
-
2A
JM Press
2
8-15 reps
-
2B
Lunge Matrix
2
8-15 reps
-
3A
Chest Press Cable
2
8-15 reps
-
3B
High Pull
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Ring Push Up (Weighted)
2
8-15 reps
-
2B
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
ring fly
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Platz Squat
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Chest Fly (Dumbbell)
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
8-15 reps
-
1B
Zercher Squat (Barbell)
2
8-15 reps
-
2A
JM Press
2
8-15 reps
-
2B
Lunge Matrix
2
8-15 reps
-
3A
Chest Press Cable
2
8-15 reps
-
3B
High Pull
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
-
1B
Front Squat (Barbell)
2
6-10 reps
-
2A
Ring Push Up (Weighted)
2
6-10 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-10 reps
-
3A
Lu Raise
2
6-10 reps
-
3B
ring fly
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
1B
Larson press
2
6-10 reps
-
2A
Platz Squat
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Chest Fly (Dumbbell)
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
6-10 reps
-
1B
Zercher Squat (Barbell)
2
6-10 reps
-
2A
JM Press
2
6-10 reps
-
2B
Lunge Matrix
2
6-10 reps
-
3A
Chest Press Cable
2
6-10 reps
-
3B
High Pull
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
-
1B
Front Squat (Barbell)
2
6-10 reps
-
2A
Ring Push Up (Weighted)
2
6-10 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-10 reps
-
3A
Lu Raise
2
6-10 reps
-
3B
ring fly
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
1B
Larson press
2
6-10 reps
-
2A
Platz Squat
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Chest Fly (Dumbbell)
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
6-10 reps
-
1B
Zercher Squat (Barbell)
2
6-10 reps
-
2A
JM Press
2
6-10 reps
-
2B
Lunge Matrix
2
6-10 reps
-
3A
Chest Press Cable
2
6-10 reps
-
3B
High Pull
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
-
1B
Front Squat (Barbell)
2
6-10 reps
-
2A
Ring Push Up (Weighted)
2
6-10 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-10 reps
-
3A
Lu Raise
2
6-10 reps
-
3B
ring fly
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
1B
Larson press
2
6-10 reps
-
2A
Platz Squat
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Chest Fly (Dumbbell)
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
6-10 reps
-
1B
Zercher Squat (Barbell)
2
6-10 reps
-
2A
JM Press
2
6-10 reps
-
2B
Lunge Matrix
2
6-10 reps
-
3A
Chest Press Cable
2
6-10 reps
-
3B
High Pull
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2C
Pullover (Dumbbell)
2
8-15 reps
-
3A
circus press
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
2C
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Landmine Clean And Press
2
8-15 reps
-
3B
Seated Goodmorning atg
2
8-15 reps
-
3C
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
8-15 reps
-
1B
Rotator Cuff Dumbbell
2
8-15 reps
-
2A
zercher deadlift
2
8-15 reps
-
2B
pelican curl
2
8-15 reps
-
2C
Snatch (Dumbbell)
2
8-15 reps
-
3A
dead hang time
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2C
Pullover (Dumbbell)
2
8-15 reps
-
3A
circus press
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
2C
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Landmine Clean And Press
2
8-15 reps
-
3B
Seated Goodmorning atg
2
8-15 reps
-
3C
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
8-15 reps
-
1B
Rotator Cuff Dumbbell
2
8-15 reps
-
2A
zercher deadlift
2
8-15 reps
-
2B
pelican curl
2
8-15 reps
-
2C
Snatch (Dumbbell)
2
8-15 reps
-
3A
dead hang time
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2C
Pullover (Dumbbell)
2
8-15 reps
-
3A
circus press
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
2C
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Landmine Clean And Press
2
8-15 reps
-
3B
Seated Goodmorning atg
2
8-15 reps
-
3C
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
8-15 reps
-
1B
Rotator Cuff Dumbbell
2
8-15 reps
-
2A
zercher deadlift
2
8-15 reps
-
2B
pelican curl
2
8-15 reps
-
2C
Snatch (Dumbbell)
2
8-15 reps
-
3A
dead hang time
2
8-15 reps
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-10 reps
-
1B
Face Pull
2
6-10 reps
-
2A
Back Extension (Weighted)
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
2C
Pullover (Dumbbell)
2
6-10 reps
-
3A
circus press
2
6-10 reps
-
3B
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
2
6-10 reps
-
2A
Pullover (EZ Bar)
2
6-10 reps
-
2B
Jefferson Curl
2
6-10 reps
-
2C
Bicep Curl (EZ Bar)
2
6-10 reps
-
3A
Landmine Clean And Press
2
6-10 reps
-
3B
Seated Goodmorning atg
2
6-10 reps
-
3C
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
6-10 reps
-
1B
Rotator Cuff Dumbbell
2
6-10 reps
-
2A
zercher deadlift
2
6-10 reps
-
2B
pelican curl
2
6-10 reps
-
2C
Snatch (Dumbbell)
2
6-10 reps
-
3A
dead hang time
2
-
-
3B
Modified Dragon Fly
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-10 reps
-
1B
Face Pull
2
6-10 reps
-
2A
Back Extension (Weighted)
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
2C
Pullover (Dumbbell)
2
6-10 reps
-
3A
circus press
2
6-10 reps
-
3B
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
2
6-10 reps
-
2A
Pullover (EZ Bar)
2
6-10 reps
-
2B
Jefferson Curl
2
6-10 reps
-
2C
Bicep Curl (EZ Bar)
2
6-10 reps
-
3A
Landmine Clean And Press
2
6-10 reps
-
3B
Seated Goodmorning atg
2
6-10 reps
-
3C
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
6-10 reps
-
1B
Rotator Cuff Dumbbell
2
6-10 reps
-
2A
zercher deadlift
2
6-10 reps
-
2B
pelican curl
2
6-10 reps
-
2C
Snatch (Dumbbell)
2
6-10 reps
-
3A
dead hang time
2
-
-
3B
Modified Dragon Fly
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-10 reps
-
1B
Face Pull
2
6-10 reps
-
2A
Back Extension (Weighted)
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
2C
Pullover (Dumbbell)
2
6-10 reps
-
3A
circus press
2
6-10 reps
-
3B
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
2
6-10 reps
-
2A
Pullover (EZ Bar)
2
6-10 reps
-
2B
Jefferson Curl
2
6-10 reps
-
2C
Bicep Curl (EZ Bar)
2
6-10 reps
-
3A
Landmine Clean And Press
2
6-10 reps
-
3B
Seated Goodmorning atg
2
6-10 reps
-
3C
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
6-10 reps
-
1B
Rotator Cuff Dumbbell
2
6-10 reps
-
2A
zercher deadlift
2
6-10 reps
-
2B
pelican curl
2
6-10 reps
-
2C
Snatch (Dumbbell)
2
6-10 reps
-
3A
dead hang time
2
-
-
3B
Modified Dragon Fly
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
AD Press
2
8-15 reps
-
2A
Cossack Squat
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Chest Fly (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
tricep push down band
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Archer Push Ups
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sissy Squat (Weighted)
2
8-15 reps
-
1B
Deficit Handstand Push Up
2
8-15 reps
-
2A
2 Handed Anyhow
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Turkish Get Up
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
AD Press
2
8-15 reps
-
2A
Cossack Squat
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Chest Fly (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
tricep push down band
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Archer Push Ups
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sissy Squat (Weighted)
2
8-15 reps
-
1B
Deficit Handstand Push Up
2
8-15 reps
-
2A
2 Handed Anyhow
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Turkish Get Up
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
AD Press
2
8-15 reps
-
2A
Cossack Squat
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Chest Fly (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
tricep push down band
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Archer Push Ups
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sissy Squat (Weighted)
2
8-15 reps
-
1B
Deficit Handstand Push Up
2
8-15 reps
-
2A
2 Handed Anyhow
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Turkish Get Up
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-10 reps
-
1B
AD Press
2
6-10 reps
-
2A
Cossack Squat
2
6-10 reps
-
2B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3A
Behind-the-Neck Push Press
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Chest Fly (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
6-10 reps
-
1B
Arnold Press
2
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2B
tricep push down band
2
6-10 reps
-
3A
Overhead Press (Barbell)
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Archer Push Ups
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sissy Squat (Weighted)
2
6-10 reps
-
1B
Deficit Handstand Push Up
2
6-10 reps
-
2A
2 Handed Anyhow
2
6-10 reps
-
2B
ring tricep extension
2
6-10 reps
-
3A
Turkish Get Up
2
6-10 reps
-
3B
Barbell Roll Up
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-10 reps
-
1B
AD Press
2
6-10 reps
-
2A
Cossack Squat
2
6-10 reps
-
2B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3A
Behind-the-Neck Push Press
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Chest Fly (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
6-10 reps
-
1B
Arnold Press
2
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2B
tricep push down band
2
6-10 reps
-
3A
Overhead Press (Barbell)
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Archer Push Ups
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sissy Squat (Weighted)
2
6-10 reps
-
1B
Deficit Handstand Push Up
2
6-10 reps
-
2A
2 Handed Anyhow
2
6-10 reps
-
2B
ring tricep extension
2
6-10 reps
-
3A
Turkish Get Up
2
6-10 reps
-
3B
Barbell Roll Up
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-10 reps
-
1B
AD Press
2
6-10 reps
-
2A
Cossack Squat
2
6-10 reps
-
2B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3A
Behind-the-Neck Push Press
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Chest Fly (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
6-10 reps
-
1B
Arnold Press
2
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2B
tricep push down band
2
6-10 reps
-
3A
Overhead Press (Barbell)
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Archer Push Ups
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sissy Squat (Weighted)
2
6-10 reps
-
1B
Deficit Handstand Push Up
2
6-10 reps
-
2A
2 Handed Anyhow
2
6-10 reps
-
2B
ring tricep extension
2
6-10 reps
-
3A
Turkish Get Up
2
6-10 reps
-
3B
Barbell Roll Up
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
Rear Delt Fly (Cable)
2
8-15 reps
-
4
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
3C
Lu Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Zottoman Curls
2
8-15 reps
-
2A
Seated Hamstring Curl
2
8-15 reps
-
2B
Reverse Curls
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
Bicycle Crunch
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
Rear Delt Fly (Cable)
2
8-15 reps
-
4
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
3C
Lu Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Zottoman Curls
2
8-15 reps
-
2A
Seated Hamstring Curl
2
8-15 reps
-
2B
Reverse Curls
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
Bicycle Crunch
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
Rear Delt Fly (Cable)
2
8-15 reps
-
4
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
3C
Lu Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Zottoman Curls
2
8-15 reps
-
2A
Seated Hamstring Curl
2
8-15 reps
-
2B
Reverse Curls
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
Bicycle Crunch
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Incline Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
2
6-10 reps
-
2B
Hammer Curl
2
6-10 reps
-
3A
bent press
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
4
ab wheel weighted
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
3C
Lu Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
6-10 reps
-
1B
Zottoman Curls
2
6-10 reps
-
2A
Seated Hamstring Curl
2
6-10 reps
-
2B
Reverse Curls
2
6-10 reps
-
3A
Kroc Row
2
6-10 reps
-
3B
Landmine Twist
2
6-10 reps
-
3C
Bicycle Crunch
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Incline Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
2
6-10 reps
-
2B
Hammer Curl
2
6-10 reps
-
3A
bent press
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
4
ab wheel weighted
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
3C
Lu Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
6-10 reps
-
1B
Zottoman Curls
2
6-10 reps
-
2A
Seated Hamstring Curl
2
6-10 reps
-
2B
Reverse Curls
2
6-10 reps
-
3A
Kroc Row
2
6-10 reps
-
3B
Landmine Twist
2
6-10 reps
-
3C
Bicycle Crunch
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Incline Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
2
6-10 reps
-
2B
Hammer Curl
2
6-10 reps
-
3A
bent press
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
4
ab wheel weighted
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
3C
Lu Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
6-10 reps
-
1B
Zottoman Curls
2
6-10 reps
-
2A
Seated Hamstring Curl
2
6-10 reps
-
2B
Reverse Curls
2
6-10 reps
-
3A
Kroc Row
2
6-10 reps
-
3B
Landmine Twist
2
6-10 reps
-
3C
Bicycle Crunch
2
6-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dip (Weighted)2 Sets
8-15 Reps
-
1B
Front Squat (Barbell)2 Sets
8-15 Reps
-
2A
Ring Push Up (Weighted)2 Sets
8-15 Reps
-
2B
Tricep Rope Push Down (Cable)2 Sets
8-15 Reps
-
3A
Lu Raise2 Sets
8-15 Reps
-
3B
ring fly2 Sets
8-15 Reps
-
3C
Neck Curl2 Sets
8-15 Reps
-
Day 2
1A
Ring Row (Weighted)2 Sets
8-15 Reps
-
1B
Face Pull2 Sets
8-15 Reps
-
2A
Back Extension (Weighted)2 Sets
8-15 Reps
-
2B
Preacher Curl (Dumbbell)2 Sets
8-15 Reps
-
2C
Pullover (Dumbbell)2 Sets
8-15 Reps
-
3A
circus press2 Sets
8-15 Reps
-
3B
Hanging Leg Raise2 Sets
8-15 Reps
-
Day 3
1A
ATG Lunge2 Sets
8-15 Reps
-
1B
AD Press2 Sets
8-15 Reps
-
2A
Cossack Squat2 Sets
8-15 Reps
-
2B
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
-
3A
Behind-the-Neck Push Press2 Sets
8-15 Reps
-
3B
Decline Sit Up (Weighted)2 Sets
8-15 Reps
-
3C
Chest Fly (Cable)2 Sets
8-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)2 Sets
8-15 Reps
-
1B
Incline Curl (Dumbbell)2 Sets
8-15 Reps
-
2A
Pull-Up (Weighted)2 Sets
8-15 Reps
-
2B
Hammer Curl2 Sets
8-15 Reps
-
3A
bent press2 Sets
8-15 Reps
-
3B
Rear Delt Fly (Cable)2 Sets
8-15 Reps
-
4
ab wheel weighted2 Sets
8-15 Reps
-