logo
BoostcampPNG

Will Messy’s athletic program

by William M.

Program Description

To get a Teen ready for college ball.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 06, 2025 12:46
  • Last Edited
    Oct 06, 2025 03:59
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
11.1%
Glutes
9.4%
Quadriceps
7.6%
Chest
7.1%
Biceps
7.1%
Front Delts
6.3%
Abs
6.2%
Hamstrings
6%
Lower Back
5.8%
Lats
5.2%
Middle Delts
5.1%
Olympic
3.1%
Calves
2.1%
Rear Delts
2.1%
Adductors
1.8%
Forearms
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
12 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Cable Adductions
2
12 reps
-
4
Romanian Deadlift (Barbell)
1
3
12 reps
12 reps
50%
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
12 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
3
Cable Adductions
2
12 reps
-
4
Romanian Deadlift (Barbell)
1
3
12 reps
12 reps
50%
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
10 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Cable Adductions
2
12 reps
-
4
Romanian Deadlift (Barbell)
1
3
10 reps
10 reps
50%
-
5
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3
Cable Adductions
1
2
10-14 reps
10-14 reps
10%
-
4
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
5
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3
Cable Adductions
1
2
10-14 reps
10-14 reps
10%
-
4
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
5
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3
Cable Adductions
1
2
10-14 reps
10-14 reps
10%
-
4
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
5
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3
Cable Adductions
1
2
10-14 reps
10-14 reps
10%
-
4
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
5
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3
Cable Adductions
1
2
10-14 reps
10-14 reps
10%
-
4
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
5
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3
Cable Adductions
1
2
10-14 reps
10-14 reps
10%
-
4
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
5
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
3
Cable Adductions
1
2
10-14 reps
10-14 reps
10%
-
4
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
50%
-
5
Standing Calf Raise
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
2 reps
1 reps
1 reps
50%
75%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
-
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
50%
-
3
Dip (Weighted)
3
8-12 reps
-
4
Shoulder Press (Plate Loaded)
3
6-12 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
2 reps
1 reps
1 reps
50%
75%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
3
4-8 reps
4-8 reps
50%
-
2
Jump Squat
2
4-8 reps
-
3
Split Stance Dumbbell Hold
2
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2
8 reps
-
5
Decline Sit Up (Weighted)
2
15 reps
-
6
Plank
2
1.5 mins
-
7
Russian Twist (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
4 reps
2 reps
1 reps
1 reps
50%
75%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
4
T-Bar Row
3
6-10 reps
-
5
Shrug (Barbell)
3
15-20 reps
-
6
Back Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Hammer Curl (Dumbbell)
3
6-10 reps
-
5
One Arm Cable Forearm Curl
3
20-30 reps
-
6
Reverse Forearm Curls
3
20-30 reps
-
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Cable Adductions
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
50%
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
50%
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Hang Clean
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
50%
-
-
-
2
Jump Squat
1 Set
1 Set
4-8 Reps
4-8 Reps
-
-
3
Split Stance Dumbbell Hold
1 Set
1 Set
0.5 mins
0.5 mins
-
-
4
Barbell Assisted Bulgarian Jumps
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Decline Sit Up (Weighted)
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Plank
1 Set
1 Set
1.5 mins
1.5 mins
-
-
7
Russian Twist (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Side Ways Single Arm Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Back Extension
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 5
1
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
One Arm Cable Forearm Curl
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
-
-
-
6
Reverse Forearm Curls
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
-
-
-