Program Description
Strength; Hypertrophy; and GPP
Program Overview
- LevelBeginner, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedMay 20, 2025 06:52
- Last EditedMay 27, 2025 02:23
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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
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Week 1
1 / 18 Weeks
Day 1
1
Clean and Press4 Sets
3 Reps
-
2
Clean and Press1 Set
3-6 Reps
-
3
Overhead Press (Barbell)3 Sets
6-10 Reps
-
4A
Bench Press (Dumbbell)3 Sets
6-10 Reps
-
4B
Bent Over Row (Barbell)3 Sets
8-12 Reps
-
5A
Lat Pulldown3 Sets
15-25 Reps
-
5B
Plank4 Sets
1 mins
-
6
Goblet Squat1 Set
AMRAP
-
7A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
7B
Preacher Curl (EZ Bar)3 Sets
15-20 Reps
-
Day 2
1
Deadlift (Barbell)4 Sets
3 Reps
-
2
Deadlift (Barbell)1 Set
3-6 Reps
-
3A
Squat (Barbell)3 Sets
6-10 Reps
-
3B
Overhead Press (Dumbbell)3 Sets
12-16 Reps
-
4A
Suitcase Deadlift3 Sets
10-15 Reps
-
4B
Face Pull3 Sets
14-20 Reps
-
5A
Ab Wheel3 Sets
10-20 Reps
-
5B
Reverse Hyperextension3 Sets
15-20 Reps
-
6
Clean and Jerk10 Sets
3-5 Reps
-
Day 3
1
Bench Press (Barbell)4 Sets
3 Reps
-
2
Bench Press (Barbell)1 Set
3-6 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
4
Dip (Bodyweight)4 Sets
6-10 Reps
-
5A
Bicep Curl (Barbell)3 Sets
10-14 Reps
-
5B
Skull Crusher (Dumbbell)3 Sets
15-25 Reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)3 Sets
15-25 Reps
-
6B
Hammer Curl (Dumbbell)3 Sets
15-25 Reps
-
Day 4
1
Squat (Low Bar)4 Sets
3 Reps
-
2
Squat (Low Bar)1 Set
3-6 Reps
-
3
Deficit Deadlift (Barbell)4 Sets
6-10 Reps
-
4A
Reverse Hyperextension3 Sets
15-25 Reps
-
4B
Chest Supported Row (Machine)3 Sets
12-20 Reps
-
5A
Leg Press3 Sets
15-25 Reps
-
5B
Underhand Lat Pulldown3 Sets
15-25 Reps
-
6A
Jump Rope1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-
6B
Sit Up1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-