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Will Messy’s athletic program

by William M.
3.0
(1 rating)

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 12, 2025 12:03

Summary

Transform your athletic performance with Will Messy’s 11-week program, designed for serious lifters looking to enhance strength and explosiveness. Committed to five days a week, you’ll tackle a variety of exercises, from barbell squats to explosive jump squats, all tailored to build muscle and improve your overall athleticism. Each session emphasizes control and form, ensuring you maximize gains while minimizing injury risk. Perfect for those equipped with a garage gym, this program will push your limits and elevate your training to new heights.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Triceps
11.2%
Glutes
9.5%
Quadriceps
7.7%
Chest
7.2%
Biceps
7.1%
Front Delts
6.3%
Abs
6.3%
Hamstrings
6.1%
Lower Back
5.8%
Lats
5.3%
Middle Delts
4.2%
Olympic
3.1%
Calves
2.1%
Rear Delts
2.1%
Adductors
1.8%
Forearms
1.4%
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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
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
Tricep Pushdown (Cable)
3
6-10 reps
-
2
Skull Crusher (Barbell)
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
3 Sets
12 Reps
12 Reps
50%
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
3
Cable Adductions
2 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
50%
-
5
Standing Calf Raise
3 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
50%
-
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
50%
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
6-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
8-12 Reps
-
Day 3
1
Hang Clean
1 Set
3 Sets
4-8 Reps
4-8 Reps
50%
-
2
Jump Squat
2 Sets
4-8 Reps
-
3
Split Stance Dumbbell Hold
2 Sets
0.5 mins
-
4
Barbell Assisted Bulgarian Jumps
2 Sets
8 Reps
-
5
Decline Sit Up (Weighted)
2 Sets
15 Reps
-
6
Plank
2 Sets
1.5 mins
-
7
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
Day 4
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2
Side Ways Single Arm Lat Pulldown
3 Sets
6-10 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
-
4
T-Bar Row
3 Sets
6-10 Reps
-
5
Shrug (Barbell)
3 Sets
15-20 Reps
-
6
Back Extension
3 Sets
30 Reps
-
Day 5
1
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
2
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
5
One Arm Cable Forearm Curl
3 Sets
20-30 Reps
-
6
Reverse Forearm Curls
3 Sets
20-30 Reps
-