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BOM GOLDEN WARRIOR

by Allan R.
17 athletes joined

Program Description

Basically a log of BOM golden warrior programming including some of the notes, if any more questions about program watch his video on youtube or the spreadsheet/word doc.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 02, 2024 09:12
  • Last Edited
    May 12, 2025 01:08
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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
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 7.5
5
Hammer Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Hamstring Curl
3
8-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
12-20 reps
-
1B
Chin-Up (Bodyweight)
3
10-15 reps
-
2A
Bayesian Curl
3
10-15 reps
-
2B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
3A
Reverse Pec Deck
3
10-15 reps
-
3B
Lateral Raise (Dumbbell)
3
12-20 reps
-
4
Wrist Curls
3
12-20 reps
-
5
Plate Pinch
2
-
6
Cable Crunch
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@7
@8
@9
2
Leg Extension
3 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
10-15 Reps
-
5
Calf Raise (Leg Press)
4 Sets
10-20 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
-
Day 4
1
Squat (Paused)
3 Sets
-
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Seated Hamstring Curl
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
10-20 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
12-20 Reps
-
Day 5
1A
Dip (Bodyweight)
3 Sets
12-20 Reps
-
1B
Chin-Up (Bodyweight)
3 Sets
10-15 Reps
-
2A
Bayesian Curl
3 Sets
10-15 Reps
-
2B
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3A
Reverse Pec Deck
3 Sets
10-15 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
4
Wrist Curls
3 Sets
12-20 Reps
-
5
Plate Pinch
2 Sets
-
6
Cable Crunch
3 Sets
15-20 Reps
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@7.5
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9