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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
    Jun 18, 2025 11:06

Summary

Unleash your potential with Derrick Mode V2, a comprehensive 12-week program designed for serious lifters. This intense 7-day-a-week regimen combines heavy compound lifts like squats and bench presses with targeted accessory work to sculpt your entire body. Each workout is meticulously crafted to challenge your limits and promote muscle growth, ensuring you stay engaged and motivated. Get ready to build strength, enhance endurance, and achieve the physique you’ve always wanted!
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4.8 Stars with 10, 000+ Ratings
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
-