Program Description
Vibes and Gains
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedNov 01, 2025 10:46
- Last EditedNov 02, 2025 01:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Upper Back
12%
Chest
8.7%
Biceps
8%
Hamstrings
7.8%
Glutes
7.5%
Front Delts
7.3%
Quadriceps
6.6%
Lats
6.4%
Lower Back
6.3%
Middle Delts
4.9%
Calves
2.8%
Olympic
2.8%
Rear Delts
2.5%
Abs
1.4%
Forearms
1.3%
Other
0.7%
Adductors
0.6%
Abductors
0.4%
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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
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Leg Press
3
AMRAP
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Seated Hamstring Curl
3
AMRAP
-
5
Standing Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
6-10 reps
4-8 reps
3-5 reps
-
-
-
-
2
Bench Press (Dumbbell)
3
AMRAP
-
3
Dip (Weighted)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Incline Bench Press (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
2
2
5 reps
3 reps
-
-
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Lat Pulldown (Close Grip)
3
AMRAP
-
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Back Extension (Weighted)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Shrug (Barbell)
1
1
1
1
15-20 reps
12-15 reps
8-12 reps
6-10 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
AMRAP
-
2
Bicep Curl (Barbell)
3
AMRAP
-
3
Tricep Rope Push Down (Cable)
2
AMRAP
-
4
Pinwheel Curl
3
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
AMRAP
-
2
Bicep Curl (Barbell)
3
AMRAP
-
3
Tricep Rope Push Down (Cable)
2
AMRAP
-
4
Pinwheel Curl
3
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
AMRAP
-
2
Bicep Curl (Barbell)
3
AMRAP
-
3
Tricep Rope Push Down (Cable)
2
AMRAP
-
4
Pinwheel Curl
3
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
AMRAP
-
2
Bicep Curl (Barbell)
3
AMRAP
-
3
Tricep Rope Push Down (Cable)
2
AMRAP
-
4
Pinwheel Curl
3
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
AMRAP
-
2
Bicep Curl (Barbell)
3
AMRAP
-
3
Tricep Rope Push Down (Cable)
2
AMRAP
-
4
Pinwheel Curl
3
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
AMRAP
-
2
Bicep Curl (Barbell)
3
AMRAP
-
3
Tricep Rope Push Down (Cable)
2
AMRAP
-
4
Pinwheel Curl
3
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
AMRAP
-
2
Bicep Curl (Barbell)
3
AMRAP
-
3
Tricep Rope Push Down (Cable)
2
AMRAP
-
4
Pinwheel Curl
3
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
AMRAP
-
2
Bicep Curl (Barbell)
3
AMRAP
-
3
Tricep Rope Push Down (Cable)
2
AMRAP
-
4
Pinwheel Curl
3
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
AMRAP
-
2
Skull Crusher (Barbell)
3
AMRAP
-
3
Pinwheel Curl
3
AMRAP
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Concentration Curl
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
4-8 Reps
3-5 Reps
-
-
-
-
2
Leg Press3 Sets
AMRAP
-
3
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
4
Seated Hamstring Curl3 Sets
AMRAP
-
5
Standing Calf Raise4 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
4-8 Reps
3-5 Reps
-
-
-
-
2
Bench Press (Dumbbell)3 Sets
AMRAP
-
3
Dip (Weighted)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
4
Incline Bench Press (Barbell)3 Sets
AMRAP
-
Day 3
1
Yoga1 Set
30 mins
-
Day 4
1
Hang Clean2 Sets
2 Sets
5 Reps
3 Reps
-
-
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
3
Lat Pulldown (Close Grip)3 Sets
AMRAP
-
4
Chin-Up (Bodyweight)3 Sets
AMRAP
-
5
Back Extension (Weighted)3 Sets
AMRAP
-
Day 5
1
Seated Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)3 Sets
AMRAP
-
3
Shrug (Barbell)1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
8-12 Reps
6-10 Reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
-
Day 6
1
Bicep Curl (Barbell)3 Sets
AMRAP
-
2
Skull Crusher (Barbell)3 Sets
AMRAP
-
3
Pinwheel Curl3 Sets
AMRAP
-
4
Tricep Rope Push Down (Cable)2 Sets
AMRAP
-
5
Concentration Curl2 Sets
AMRAP
-