Program Description
Body Recomp
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedAug 08, 2025 02:32
- Last EditedAug 12, 2025 12:26
Summary
Transform your physique with Raph's Body Recomp, an 18-week program designed to sculpt and strengthen your body through a balanced approach to training. Committing four days a week, you'll engage in dynamic supersets featuring essential lifts like the Clean and Press, Deadlift, and Front Squat, ensuring a comprehensive workout that targets all major muscle groups. This program is perfect for those looking to enhance strength while promoting fat loss and muscle gain. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Triceps
11.5%
Lats
10.3%
Front Delts
8.2%
Biceps
7.9%
Quadriceps
7.2%
Chest
7%
Abs
7%
Middle Delts
6.6%
Glutes
5.5%
Olympic
4.1%
Lower Back
3.5%
Hamstrings
3%
Rear Delts
1.8%
Adductors
1.3%
Forearms
1.1%
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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
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean and Press
4
8 reps
-
1B
Front Squat (Barbell)
4
8 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Plank
4
1-2 mins
-
3B
Pull-Up (Assisted)
4
6-10 reps
-
4
Suitcase Carry March
4
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
5
12 reps
-
1B
Hang Power Clean
5
9 reps
-
1C
Power Jerk
5
6 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
12-16 reps
-
2A
Overhead Press (Dumbbell)
5
10-20 reps
-
2B
Lat Pulldown
5
10-20 reps
-
3A
Dumbbell Row
4
10-15 reps
-
3B
Incline Bench Press (Barbell)
4
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
10-14 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
15 mins
-
2A
Bench Press (Barbell)
5
4-6 reps
-
2B
One Leg Deadlift
4
10-15 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
Russian Twist (Dumbbell)
4
-
4A
Overhead Press (Barbell)
4
4-6 reps
-
4B
Abs Crunch (Machine)
4
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-10 reps
-
1B
Skull Crusher (Dumbbell)
4
10-15 reps
-
2A
Tricep Rope Push Down (Cable)
4
12-16 reps
-
2B
Chest Supported Row (Machine)
4
10-15 reps
-
3A
Shrug (Trap Bar)
4
10-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Shoulder YTWL
4
12-16 reps
-
4B
Preacher Curl (EZ Bar)
4
12-16 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Clean and Press4 Sets
8 Reps
-
1B
Front Squat (Barbell)4 Sets
8 Reps
-
2A
Bent Over Row (Barbell)4 Sets
8-12 Reps
-
2B
Deficit Push Up4 Sets
10-20 Reps
-
3A
Plank4 Sets
1-2 mins
-
3B
Pull-Up (Assisted)4 Sets
6-10 Reps
-
4
Suitcase Carry March4 Sets
60 Reps
-
Day 2
1A
Deadlift (Barbell)5 Sets
12 Reps
-
1B
Hang Power Clean5 Sets
9 Reps
-
1C
Power Jerk5 Sets
6 Reps
-
2A
Overhead Press (Dumbbell)5 Sets
10-20 Reps
-
2B
Lat Pulldown5 Sets
10-20 Reps
-
3A
Dumbbell Row4 Sets
10-15 Reps
-
3B
Incline Bench Press (Barbell)4 Sets
10-15 Reps
-
Day 3
1
Squat (Low Bar)1 Set
15 mins
-
2A
Bench Press (Barbell)5 Sets
4-6 Reps
-
2B
One Leg Deadlift4 Sets
10-15 Reps
-
3A
Dip (Bodyweight)4 Sets
6-20 Reps
-
3B
Russian Twist (Dumbbell)4 Sets
-
4A
Overhead Press (Barbell)4 Sets
4-6 Reps
-
4B
Abs Crunch (Machine)4 Sets
10-14 Reps
-
Day 4
1A
Pull-Up (Assisted)4 Sets
6-10 Reps
-
1B
Skull Crusher (Dumbbell)4 Sets
10-15 Reps
-
2A
Tricep Rope Push Down (Cable)4 Sets
12-16 Reps
-
2B
Chest Supported Row (Machine)4 Sets
10-15 Reps
-
3A
Shrug (Trap Bar)4 Sets
10-15 Reps
-
3B
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
4A
Shoulder YTWL4 Sets
12-16 Reps
-
4B
Preacher Curl (EZ Bar)4 Sets
12-16 Reps
-