Raphael's GZCLP 1.11

by Adam S.
5 athletes joined

Program Description

Strength; Hypertrophy; and GPP

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 20, 2025 06:52
  • Last Edited
    Jun 23, 2025 11:37

Summary

Embark on an 18-week journey with Raphael's GZCLP 1.11, a comprehensive strength training program designed for those ready to elevate their lifting game. With four training days per week, you'll tackle a balanced mix of compound lifts like the Clean and Press and Deadlift, paired with accessory work to build muscle and enhance overall strength. This program emphasizes progressive overload and includes varied rep ranges to keep your workouts challenging and effective. Get ready to push your limits and achieve your strength goals!
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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
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 Press
4 Sets
3 Reps
-
2
Clean and Press
1 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 Pulldown
3 Sets
15-25 Reps
-
5B
Plank
4 Sets
1 mins
-
6
Goblet Squat
1 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 Deadlift
3 Sets
10-15 Reps
-
4B
Face Pull
3 Sets
14-20 Reps
-
5A
Ab Wheel
3 Sets
10-20 Reps
-
5B
Reverse Hyperextension
3 Sets
15-20 Reps
-
6
Clean and Jerk
10 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 Hyperextension
3 Sets
15-25 Reps
-
4B
Chest Supported Row (Machine)
3 Sets
12-20 Reps
-
5A
Leg Press
3 Sets
15-25 Reps
-
5B
Underhand Lat Pulldown
3 Sets
15-25 Reps
-
6A
Jump Rope
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-
6B
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-