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Raph's Body Recomp

by Adam S.
1 athletes joined

Program Description

Body Recomp

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 08, 2025 02:32
  • Last Edited
    Aug 08, 2025 02:49
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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
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 Press
4 Sets
8 Reps
-
1B
Front Squat (Barbell)
4 Sets
8 Reps
-
2A
Bent Over Row (Barbell)
4 Sets
8-12 Reps
-
2B
Deficit Push Up
4 Sets
10-20 Reps
-
3A
Plank
4 Sets
1-2 mins
-
3B
Pull-Up (Assisted)
4 Sets
6-10 Reps
-
4
Suitcase Carry March
4 Sets
60 Reps
-
Day 2
1A
Deadlift (Barbell)
5 Sets
12 Reps
-
1B
Hang Power Clean
5 Sets
9 Reps
-
1C
Power Jerk
5 Sets
6 Reps
-
2A
Overhead Press (Dumbbell)
5 Sets
10-20 Reps
-
2B
Lat Pulldown
5 Sets
10-20 Reps
-
3A
Dumbbell Row
4 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 Deadlift
4 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 YTWL
4 Sets
12-16 Reps
-
4B
Preacher Curl (EZ Bar)
4 Sets
12-16 Reps
-