logo
BoostcampPNG

BOM GOLDEN WARRIOR

by Allan R.
21 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
    Jul 12, 2025 02:31

Summary

Unleash your inner strength with the BOM GOLDEN WARRIOR program! Over 12 weeks, this intense 5-day-a-week regimen is designed to sculpt your body and enhance your performance through a balanced mix of upper and lower body workouts. Each session incorporates dynamic double progression techniques, ensuring you continually challenge yourself and see results. With a focus on compound lifts and targeted muscle engagement, this program is perfect for lifters ready to elevate their training and achieve their fitness goals. Join the ranks of warriors and transform your physique!
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
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