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Derrick Mode V2

by EAOC
6 athletes joined

Program Description

Go Derrick Mode

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2024 05:02
  • Last Edited
    Jul 23, 2024 06:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
2
Leg Extension
2
8-12 reps
3
Hammer Curl
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
3
8-12 reps
3
V-Handle Tricep Pushdown (Cable)
3
12-20 reps
4
Incline Bench Press (Smith Machine)
3
12-20 reps
5
Front Elevated Split Squat
2
8-15 reps
6
Leg Extension
5
20 reps
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
2
AD Press
1
8-12 reps
3
Tricep Pushdown (Cable)
1
8-12 reps
4
Lateral Raise (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
Meadows Curl
3
8-12 reps
3A
Lateral Raise (Dumbbell)
5
12-20 reps
3B
Bicep Curl (Cable)
5
12-20 reps
4A
Face Pull
5
12-20 reps
4B
V-Handle Tricep Pushdown (Cable)
5
12-20 reps
5A
Leg Raise (Captain's Chair)
1
20 reps
5B
Seated Calf Raise
1
20 reps
5C
Farmer's Walk (Weighted)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
2
Barbell Row
2
8-12 reps
3
Bicep Curl (Barbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
100+ reps
2
Overhead Press (Barbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15 reps
4
Long Rope Pushdown
3
8-12 reps
5
Lying Decline Triceps Extension
3
20 reps
6
Leg Extension
1
AMRAP
RPE 10
7A
Decline Sit Up (Weighted)
1
20 reps
7B
Standing Calf Raise
1
20 reps
7C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
3
8-15 reps
2B
Power Shrug
3
8-15 reps
3A
Back Extension (Weighted)
3
8-15 reps
3B
Bicep Curl (Barbell)
3
8-15 reps
4
Front Elevated Split Squat
2
8-12 reps
5
Hamstring Curl
5
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4A
Oliver Twists
3
8-15 reps
4B
Power Shrug
3
12-20 reps
5A
Lying Decline Triceps Extension
3
8-12 reps
5B
Chest Fly (Cable)
3
8-12 reps
6A
Decline Sit Up (Weighted)
1
20 reps
6B
Standing Calf Raise
1
20 reps
6C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8-15 reps
2
AD Press (Smith Machine)
2
2
2
8 reps
12 reps
20 reps
3A
Hamstring Curl
3
20 reps
3B
Hip Abductor (Machine)
3
20 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Face Pull
3
20 reps
6A
Leg Raise (Captain's Chair)
1
20 reps
6B
Seated Calf Raise
1
20 reps
6C
Farmer's Walk (Weighted)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
100 reps
2
Rows From The Ground
3
8-12 reps
3A
Face Pull
3
20 reps
3B
Hammer Curl
3
8-12 reps
3C
Power Shrug
3
20 reps
4A
Bicep Curl (Cable)
3
8-12 reps
4B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5A
Decline Sit Up (Weighted)
1
20 reps
5B
Standing Calf Raise
1
20 reps
5C
Reverse Bicep Curl (Dumbbell)
1
20 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7
@8
@10
2
Bench Press (Barbell)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12-20 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
12-20 Reps
5
Front Elevated Split Squat
2 Sets
8-15 Reps
6
Leg Extension
5 Sets
20 Reps
7A
Decline Sit Up (Weighted)
1 Set
20 Reps
7B
Standing Calf Raise
1 Set
20 Reps
7C
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
Day 2
1
AD Press
3 Sets
8-15 Reps
2
Meadows Curl
3 Sets
8-12 Reps
3A
Lateral Raise (Dumbbell)
5 Sets
12-20 Reps
3B
Bicep Curl (Cable)
5 Sets
12-20 Reps
4A
Face Pull
5 Sets
12-20 Reps
4B
V-Handle Tricep Pushdown (Cable)
5 Sets
12-20 Reps
5A
Leg Raise (Captain's Chair)
1 Set
20 Reps
5B
Seated Calf Raise
1 Set
20 Reps
5C
Farmer's Walk (Weighted)
1 Set
20 Reps
Day 3
1
Dip (Bodyweight)
1 Set
100+ Reps
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@6
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
4
Long Rope Pushdown
3 Sets
8-12 Reps
5
Lying Decline Triceps Extension
3 Sets
20 Reps
6
Leg Extension
1 Set
AMRAP
@10
7A
Decline Sit Up (Weighted)
1 Set
20 Reps
7B
Standing Calf Raise
1 Set
20 Reps
7C
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@10
2A
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
2B
Power Shrug
3 Sets
8-15 Reps
3A
Back Extension (Weighted)
3 Sets
8-15 Reps
3B
Bicep Curl (Barbell)
3 Sets
8-15 Reps
4
Front Elevated Split Squat
2 Sets
8-12 Reps
5
Hamstring Curl
5 Sets
20 Reps
6A
Leg Raise (Captain's Chair)
1 Set
20 Reps
6B
Seated Calf Raise
1 Set
20 Reps
6C
Farmer's Walk (Weighted)
1 Set
20 Reps
Day 5
1
Bench Press (Barbell)
5 Sets
5 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Oliver Twists
3 Sets
8-15 Reps
4B
Power Shrug
3 Sets
12-20 Reps
5A
Lying Decline Triceps Extension
3 Sets
8-12 Reps
5B
Chest Fly (Cable)
3 Sets
8-12 Reps
6A
Decline Sit Up (Weighted)
1 Set
20 Reps
6B
Standing Calf Raise
1 Set
20 Reps
6C
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
Day 6
1
AD Press
3 Sets
8-15 Reps
2
AD Press (Smith Machine)
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
3A
Hamstring Curl
3 Sets
20 Reps
3B
Hip Abductor (Machine)
3 Sets
20 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Face Pull
3 Sets
20 Reps
6A
Leg Raise (Captain's Chair)
1 Set
20 Reps
6B
Seated Calf Raise
1 Set
20 Reps
6C
Farmer's Walk (Weighted)
1 Set
20 Reps
Day 7
1
Pull-Up (Weighted)
1 Set
100 Reps
2
Rows From The Ground
3 Sets
8-12 Reps
3A
Face Pull
3 Sets
20 Reps
3B
Hammer Curl
3 Sets
8-12 Reps
3C
Power Shrug
3 Sets
20 Reps
4A
Bicep Curl (Cable)
3 Sets
8-12 Reps
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5A
Decline Sit Up (Weighted)
1 Set
20 Reps
5B
Standing Calf Raise
1 Set
20 Reps
5C
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps