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Big Dog Training

by Big dog
1 athletes joined

Program Description

The purpose of this program is to become the biggest and strongest dog

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 14, 2024 04:21
  • Last Edited
    Jun 18, 2025 12:29

Summary

Unleash your strength with the Big Dog Training program, a 10-week journey designed for serious lifters ready to elevate their game. Committing to five days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, deadlifts, and overhead presses, all tailored to maximize muscle growth and strength. This program emphasizes progressive overload and incorporates supersets for an added challenge, ensuring you stay engaged and motivated throughout. Equip yourself with a full gym and prepare to transform your physique and performance!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
80%
2
Squat (Barbell)
2
8 reps
70%
3
Overhead Press (Barbell)
3
8 reps
70%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Pin Squat
2
6 reps
75%
3
Speed Deadlift
3
10 reps
-
4
Leg Extension
3
10-20 reps
-
5
Hamstring Curl
3
10-20 reps
-
6
Calf Raise (Leg Press)
3
15-30 reps
-
7
Plank
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
77.5%
2
Squat (Barbell)
2
4 reps
75%
3
Overhead Press (Barbell)
3
8 reps
72.5%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Pin Squat
2
10 reps
60%
3
Speed Deadlift
3
10 reps
-
4
Leg Extension
3
10-20 reps
-
5
Hamstring Curl
3
10-20 reps
-
6
Calf Raise (Leg Press)
3
15-30 reps
-
7
Plank
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
87.5%
2
Squat (Barbell)
2
4 reps
80%
3
Overhead Press (Barbell)
3
8 reps
75%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
7 reps
95%
75%
2
Speed Deadlift
3
10 reps
-
3
Leg Extension
3
10-20 reps
-
4
Hamstring Curl
3
10-20 reps
-
5
Calf Raise (Leg Press)
3
15-30 reps
-
6
Plank
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Paused)
2
2 reps
82.5%
3
Overhead Press (Barbell)
4
8 reps
70%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Pin Squat
1
5 reps
70%
3
Speed Deadlift
2
6 reps
-
4
Leg Extension
3
10-20 reps
-
5
Hamstring Curl
3
10-20 reps
-
6
Calf Raise (Leg Press)
3
15-30 reps
-
7
Plank
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
92.5%
2
Squat (Barbell)
2
6 reps
70%
3
Overhead Press (Barbell)
3
6 reps
80%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
3 reps
87.5%
3
Bench Press (Paused)
2
10 reps
67.5%
4
Single Leg Press
3
6-12 reps
-
5
Pull-Up (Weighted)
3
10-15 reps
-
6
Face Pull
3
8-20 reps
-
7
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
90%
2
Tempo Bench Press
3
6 reps
77.5%
3
Overhead Press (Barbell)
3
4 reps
80%
4
Pull-Up (Weighted)
3
10-15 reps
-
5
Lat Pullover
3
10-20 reps
-
6A
Face Pull
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Bench Press (Barbell)
1
6 reps
80%
3
Bench Press (Paused)
2
8 reps
72.5%
4
Single Leg Press
3
6-12 reps
-
5
Pull-Up (Weighted)
3
10-15 reps
-
6
Face Pull
3
8-20 reps
-
7
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Tempo Bench Press
3
10 reps
60%
3
Overhead Press (Barbell)
3
6 reps
80%
4
Pull-Up (Weighted)
3
10-15 reps
-
5
Lat Pullover
3
10-20 reps
-
6A
Face Pull
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Block Pull (Barbell)
2
10 reps
65%
3
Bench Press (Barbell)
1
4 reps
87.5%
4
Bench Press (Paused)
2
6 reps
80%
5
Pull-Up (Weighted)
3
10-15 reps
-
6
Single Leg Press
3
6-12 reps
-
7
Face Pull
3
8-20 reps
-
8
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
77.5%
2
Tempo Bench Press
1
8 reps
70%
3
Overhead Press (Barbell)
3
4 reps
82.5%
4
Pull-Up (Weighted)
3
10-15 reps
-
5
Lat Pullover
3
10-20 reps
-
6A
Face Pull
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Barbell)
1
3 reps
90%
3
Bench Press (Paused)
2
4 reps
80%
4
Single Leg Press
3
6-12 reps
-
5
Pull-Up (Weighted)
3
10-15 reps
-
6
Face Pull
3
8-20 reps
-
7
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Tempo Bench Press
3
4 reps
70%
3
Overhead Press (Barbell)
3
4 reps
90%
4
Pull-Up (Weighted)
3
10-15 reps
-
5
Lat Pullover
3
10-20 reps
-
6A
Face Pull
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Deadlift (Paused)
2
3 reps
80%
3
Bench Press (Barbell)
1
2
2 reps
2 reps
92.5%
87.5%
4
Single Leg Press
3
6-12 reps
-
5
Bench Press (Paused)
2
10 reps
67.5%
6
Pull-Up (Weighted)
3
10-15 reps
-
7
Face Pull
3
8-20 reps
-
8
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Leg Curl
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Pin Squat
2
5 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
High Bar Squat (Barbell)
2
8 reps
-
3
Leg Curl
3
8-15 reps
-
4
Single Leg Press
3
6-15 reps
-
5
Calf Raise (Leg Press)
3
10-30 reps
-
6
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Pin Squat
2
8 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
92.5%
80%
2
High Bar Squat (Barbell)
2
8 reps
-
3
Leg Curl
3
8-15 reps
-
4
Single Leg Press
3
6-15 reps
-
5
Calf Raise (Leg Press)
3
10-30 reps
-
6
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Pin Squat
2
10 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
High Bar Squat (Barbell)
2
8 reps
-
3
Leg Curl
3
8-15 reps
-
4
Single Leg Press
3
6-15 reps
-
5
Calf Raise (Leg Press)
3
10-30 reps
-
6
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Pin Squat
2
8 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
High Bar Squat (Barbell)
2
8 reps
-
3
Leg Curl
3
8-15 reps
-
4
Single Leg Press
3
6-15 reps
-
5
Calf Raise (Leg Press)
3
10-30 reps
-
6
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82.5%
2
Pin Squat
2
5 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1 reps
100%
2
Leg Extension
3
10-20 reps
-
3
Single Arm Row (Dumbbell)
3
8-20 reps
-
4
Pull-Up (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Block Pull (Barbell)
1
1
8 reps
8 reps
60%
70%
3
Bench Press (Paused)
3
5 reps
75%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
Bench Press (Close Grip)
3
10-15 reps
-
3A
Bent Over Row (Barbell)
3
8-20 reps
-
3B
Shrug (Barbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
8-20 reps
-
5
Lat Pulldown
3
8-15 reps
-
6
Hammer Curl
3
10-20 reps
-
7
Decline Sit Up (Weighted)
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Block Pull (Barbell)
1
1
8 reps
8 reps
60%
70%
3
Bench Press (Paused)
3
5 reps
75%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
Bench Press (Close Grip)
3
10-15 reps
-
3A
Bent Over Row (Barbell)
3
8-20 reps
-
3B
Shrug (Barbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
8-20 reps
-
5
Lat Pulldown
3
8-15 reps
-
6
Hammer Curl
3
10-20 reps
-
7
Decline Sit Up (Weighted)
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
82.5%
2
Block Pull (Barbell)
3
6 reps
75%
3
Bench Press (Paused)
3
6 reps
75%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
Bench Press (Close Grip)
3
10-15 reps
-
3A
Bent Over Row (Barbell)
3
8-20 reps
-
3B
Shrug (Barbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
8-20 reps
-
5
Lat Pulldown
3
8-15 reps
-
6
Hammer Curl
3
10-20 reps
-
7
Decline Sit Up (Weighted)
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Block Pull (Barbell)
4
6 reps
77.5%
3
Bench Press (Paused)
4
6 reps
75%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
Bench Press (Close Grip)
3
10-15 reps
-
3A
Bent Over Row (Barbell)
3
8-20 reps
-
3B
Shrug (Barbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
8-20 reps
-
5
Lat Pulldown
3
8-15 reps
-
6
Hammer Curl
3
10-20 reps
-
7
Decline Sit Up (Weighted)
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
75%
2
Block Pull (Barbell)
1
1
8 reps
8 reps
60%
70%
3
Bench Press (Paused)
3
2
5 reps
10 reps
77.5%
70%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
80%
2
Squat (Barbell)
2 Sets
8 Reps
70%
3
Overhead Press (Barbell)
3 Sets
8 Reps
70%
4
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
-
5
Hamstring Curl
3 Sets
8-15 Reps
-
6A
Hammer Curl
3 Sets
10-20 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
7
Hanging Leg Raise
3 Sets
20-50 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
3 Reps
87.5%
3
Bench Press (Paused)
2 Sets
10 Reps
67.5%
4
Single Leg Press
3 Sets
6-12 Reps
-
5
Pull-Up (Weighted)
3 Sets
10-15 Reps
-
6
Face Pull
3 Sets
8-20 Reps
-
7
Plank (Weighted)
2 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Pin Squat
2 Sets
5 Reps
60%
3
Dip (Weighted)
2 Sets
AMRAP
-
4
Single Arm Shoulder Press
3 Sets
6-12 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
7
Hip Abductor (Machine)
3 Sets
10-20 Reps
-
8
Cable Crunch
3 Sets
10-30 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
3 Reps
75%
2
Block Pull (Barbell)
1 Set
1 Set
8 Reps
8 Reps
60%
70%
3
Bench Press (Paused)
3 Sets
5 Reps
75%
4
Lat Pulldown
3 Sets
10-15 Reps
-
5
Hamstring Curl
3 Sets
6-15 Reps
-
6
Leg Extension
3 Sets
6-15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
12-30 Reps
-
Day 5
1A
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
1B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
2
Behind The Back Curl
3 Sets
10-15 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
5
Neck Curl
2 Sets
AMRAP
-
6
Wrist Curls
3 Sets
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-