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BoostcampPNG

Mansour Method (1)

by Michael B.
1 athletes joined

Program Description

Strength and hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2026 12:13
  • Last Edited
    Feb 12, 2026 11:11
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.9%
Chest
10.7%
Triceps
10.7%
Upper Back
10.1%
Glutes
7.2%
Lats
7%
Biceps
6.6%
Quadriceps
6.5%
Hamstrings
5.6%
Middle Delts
3.9%
Abs
3.6%
Adductors
3.1%
Calves
2.7%
Rear Delts
2.7%
Abductors
2%
Forearms
2%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Squat (Barbell)(Warmup)
3
8-12 reps
+5 lbs
4
Squat (Barbell)
3
1-6 reps
+5 lbs
5
Squat (Paused)
3
3-5 reps
+5 lbs
6
Romanian Deadlift (Barbell)
3
6-8 reps
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
+5 lbs
8
Leg Extension
4
8-10 reps
+5 lbs
9
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Ballerina Squat
3
8-12 reps
+5 lbs
4A
B-Stance Hip Thrust
3
12 reps
+5 lbs
4B
Hip Thrust (Machine)
3
12+ reps
+5 lbs
5
Deficit Step-Back Lunge
3
12 reps
+5 lbs
6
Hack Squat (Wide Stance)
3
12-15 reps
+5 lbs
7
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Squat (Barbell)(Warmup)
3
8-12 reps
+5 lbs
4
Squat (Barbell)
3
1-6 reps
+5 lbs
5
Squat (Paused)
3
3-5 reps
+5 lbs
6
Romanian Deadlift (Barbell)
3
6-8 reps
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
+5 lbs
8
Leg Extension
4
8-10 reps
+5 lbs
9
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Ballerina Squat
3
8-12 reps
+5 lbs
4A
B-Stance Hip Thrust
3
12 reps
+5 lbs
4B
Hip Thrust (Machine)
3
12+ reps
+5 lbs
5
Deficit Step-Back Lunge
3
12 reps
+5 lbs
6
Hack Squat (Wide Stance)
3
12-15 reps
+5 lbs
7
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Squat (Barbell)(Warmup)
3
8-12 reps
+5 lbs
4
Squat (Barbell)
3
1-6 reps
+5 lbs
5
Squat (Paused)
3
3-5 reps
+5 lbs
6
Romanian Deadlift (Barbell)
3
6-8 reps
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
+5 lbs
8
Leg Extension
4
8-10 reps
+5 lbs
9
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Ballerina Squat
3
8-12 reps
+5 lbs
4A
B-Stance Hip Thrust
3
12 reps
+5 lbs
4B
Hip Thrust (Machine)
3
12+ reps
+5 lbs
5
Deficit Step-Back Lunge
3
12 reps
+5 lbs
6
Hack Squat (Wide Stance)
3
12-15 reps
+5 lbs
7
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Squat (Barbell)(Warmup)
3
8-12 reps
+5 lbs
4
Squat (Barbell)
3
1-6 reps
+5 lbs
5
Squat (Paused)
3
3-5 reps
+5 lbs
6
Romanian Deadlift (Barbell)
3
6-8 reps
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
+5 lbs
8
Leg Extension
4
8-10 reps
+5 lbs
9
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Ballerina Squat
3
8-12 reps
+5 lbs
4A
B-Stance Hip Thrust
3
12 reps
+5 lbs
4B
Hip Thrust (Machine)
3
12+ reps
+5 lbs
5
Deficit Step-Back Lunge
3
12 reps
+5 lbs
6
Hack Squat (Wide Stance)
3
12-15 reps
+5 lbs
7
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Squat (Barbell)(Warmup)
3
8-12 reps
+5 lbs
4
Squat (Barbell)
3
1-6 reps
+5 lbs
5
Squat (Paused)
3
3-5 reps
+5 lbs
6
Romanian Deadlift (Barbell)
3
6-8 reps
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
+5 lbs
8
Leg Extension
4
8-10 reps
+5 lbs
9
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Ballerina Squat
3
8-12 reps
+5 lbs
4A
B-Stance Hip Thrust
3
12 reps
+5 lbs
4B
Hip Thrust (Machine)
3
12+ reps
+5 lbs
5
Deficit Step-Back Lunge
3
12 reps
+5 lbs
6
Hack Squat (Wide Stance)
3
12-15 reps
+5 lbs
7
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Squat (Barbell)(Warmup)
3
8-12 reps
+5 lbs
4
Squat (Barbell)
3
1-6 reps
+5 lbs
5
Squat (Paused)
3
3-5 reps
+5 lbs
6
Romanian Deadlift (Barbell)
3
6-8 reps
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
+5 lbs
8
Leg Extension
4
8-10 reps
+5 lbs
9
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Ballerina Squat
3
8-12 reps
+5 lbs
4A
B-Stance Hip Thrust
3
12 reps
+5 lbs
4B
Hip Thrust (Machine)
3
12+ reps
+5 lbs
5
Deficit Step-Back Lunge
3
12 reps
+5 lbs
6
Hack Squat (Wide Stance)
3
12-15 reps
+5 lbs
7
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Squat (Barbell)(Warmup)
3
8-12 reps
+5 lbs
4
Squat (Barbell)
3
1-6 reps
+5 lbs
5
Squat (Paused)
3
3-5 reps
+5 lbs
6
Romanian Deadlift (Barbell)
3
6-8 reps
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
+5 lbs
8
Leg Extension
4
8-10 reps
+5 lbs
9
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Ballerina Squat
3
8-12 reps
+5 lbs
4A
B-Stance Hip Thrust
3
12 reps
+5 lbs
4B
Hip Thrust (Machine)
3
12+ reps
+5 lbs
5
Deficit Step-Back Lunge
3
12 reps
+5 lbs
6
Hack Squat (Wide Stance)
3
12-15 reps
+5 lbs
7
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Squat (Barbell)(Warmup)
3
8-12 reps
+5 lbs
4
Squat (Barbell)
3
1-6 reps
+5 lbs
5
Squat (Paused)
3
3-5 reps
+5 lbs
6
Romanian Deadlift (Barbell)
3
6-8 reps
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
+5 lbs
8
Leg Extension
4
8-10 reps
+5 lbs
9
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
12-20 reps
+5 lbs
2
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
3
Ballerina Squat
3
8-12 reps
+5 lbs
4A
B-Stance Hip Thrust
3
12 reps
+5 lbs
4B
Hip Thrust (Machine)
3
12+ reps
+5 lbs
5
Deficit Step-Back Lunge
3
12 reps
+5 lbs
6
Hack Squat (Wide Stance)
3
12-15 reps
+5 lbs
7
Calf Raise (Machine)
4
10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
+5 lbs
2
Bench Press (Barbell)
3
1-6 reps
+5 lbs
3
Wide Grip Incline Press
2
2
2
12+ reps
6+ reps
1+ reps
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
3
6-8 reps
+5 lbs
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
+5 lbs
6
Chest Fly (Cable)
3
6-8 reps
+5 lbs
7
Dip (Weighted)
1
AMRAP
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
+5 lbs
1B
Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
1C
End Of Bench PushUp
3
12 reps
-
2A
Wide Grip Incline Press
3
12-15 reps
+5 lbs
2B
Incline DB Low To High Fly
3
12-15 reps
+5 lbs
3A
Upper Chest Pec Deck
3
10-12 reps
+5 lbs
3B
Side Seated Chest Press
3
12 reps
+5 lbs
4A
Incline Bench Press (Dumbbell)
3
12+ reps
+5 lbs
4B
Incline Chest Fly (Dumbbell)
3
12+ reps
+5 lbs
4C
Close Grip Incline DB Press
3
12+ reps
+5 lbs
5
Dip (Bodyweight)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
1-6 reps
+5 lbs
3
Wide Grip Incline Press
2
2
2
12+ reps
6+ reps
1+ reps
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
3
6-8 reps
+5 lbs
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
+5 lbs
6
Chest Fly (Cable)
3
6-8 reps
+5 lbs
7
Dip (Weighted)
1
AMRAP
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
+5 lbs
1B
Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
1C
End Of Bench PushUp
3
12 reps
-
2A
Wide Grip Incline Press
3
12-15 reps
+5 lbs
2B
Incline DB Low To High Fly
3
12-15 reps
+5 lbs
3A
Upper Chest Pec Deck
3
10-12 reps
+5 lbs
3B
Side Seated Chest Press
3
12 reps
+5 lbs
4A
Incline Bench Press (Dumbbell)
3
12+ reps
+5 lbs
4B
Incline Chest Fly (Dumbbell)
3
12+ reps
+5 lbs
4C
Close Grip Incline DB Press
3
12+ reps
+5 lbs
5
Dip (Bodyweight)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
1-6 reps
+5 lbs
3
Wide Grip Incline Press
2
2
2
12+ reps
6+ reps
1+ reps
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
3
6-8 reps
+5 lbs
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
+5 lbs
6
Chest Fly (Cable)
3
6-8 reps
+5 lbs
7
Dip (Weighted)
1
AMRAP
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
+5 lbs
1B
Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
1C
End Of Bench PushUp
3
12 reps
-
2A
Wide Grip Incline Press
3
12-15 reps
+5 lbs
2B
Incline DB Low To High Fly
3
12-15 reps
+5 lbs
3A
Upper Chest Pec Deck
3
10-12 reps
+5 lbs
3B
Side Seated Chest Press
3
12 reps
+5 lbs
4A
Incline Bench Press (Dumbbell)
3
12+ reps
+5 lbs
4B
Incline Chest Fly (Dumbbell)
3
12+ reps
+5 lbs
4C
Close Grip Incline DB Press
3
12+ reps
+5 lbs
5
Dip (Bodyweight)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
1-6 reps
+5 lbs
3
Wide Grip Incline Press
2
2
2
12+ reps
6+ reps
1+ reps
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
3
6-8 reps
+5 lbs
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
+5 lbs
6
Chest Fly (Cable)
3
6-8 reps
+5 lbs
7
Dip (Weighted)
1
AMRAP
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
+5 lbs
1B
Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
1C
End Of Bench PushUp
3
12 reps
-
2A
Wide Grip Incline Press
3
12-15 reps
+5 lbs
2B
Incline DB Low To High Fly
3
12-15 reps
+5 lbs
3A
Upper Chest Pec Deck
3
10-12 reps
+5 lbs
3B
Side Seated Chest Press
3
12 reps
+5 lbs
4A
Incline Bench Press (Dumbbell)
3
12+ reps
+5 lbs
4B
Incline Chest Fly (Dumbbell)
3
12+ reps
+5 lbs
4C
Close Grip Incline DB Press
3
12+ reps
+5 lbs
5
Dip (Bodyweight)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
1-6 reps
+5 lbs
3
Wide Grip Incline Press
2
2
2
12+ reps
6+ reps
1+ reps
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
3
6-8 reps
+5 lbs
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
+5 lbs
6
Chest Fly (Cable)
3
6-8 reps
+5 lbs
7
Dip (Weighted)
1
AMRAP
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
+5 lbs
1B
Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
1C
End Of Bench PushUp
3
12 reps
-
2A
Wide Grip Incline Press
3
12-15 reps
+5 lbs
2B
Incline DB Low To High Fly
3
12-15 reps
+5 lbs
3A
Upper Chest Pec Deck
3
10-12 reps
+5 lbs
3B
Side Seated Chest Press
3
12 reps
+5 lbs
4A
Incline Bench Press (Dumbbell)
3
12+ reps
+5 lbs
4B
Incline Chest Fly (Dumbbell)
3
12+ reps
+5 lbs
4C
Close Grip Incline DB Press
3
12+ reps
+5 lbs
5
Dip (Bodyweight)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
1-6 reps
+5 lbs
3
Wide Grip Incline Press
2
2
2
12+ reps
6+ reps
1+ reps
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
3
6-8 reps
+5 lbs
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
+5 lbs
6
Chest Fly (Cable)
3
6-8 reps
+5 lbs
7
Dip (Weighted)
1
AMRAP
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
+5 lbs
1B
Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
1C
End Of Bench PushUp
3
12 reps
-
2A
Wide Grip Incline Press
3
12-15 reps
+5 lbs
2B
Incline DB Low To High Fly
3
12-15 reps
+5 lbs
3A
Upper Chest Pec Deck
3
10-12 reps
+5 lbs
3B
Side Seated Chest Press
3
12 reps
+5 lbs
4A
Incline Bench Press (Dumbbell)
3
12+ reps
+5 lbs
4B
Incline Chest Fly (Dumbbell)
3
12+ reps
+5 lbs
4C
Close Grip Incline DB Press
3
12+ reps
+5 lbs
5
Dip (Bodyweight)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
1-6 reps
+5 lbs
3
Wide Grip Incline Press
2
2
2
12+ reps
6+ reps
1+ reps
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
3
6-8 reps
+5 lbs
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
+5 lbs
6
Chest Fly (Cable)
3
6-8 reps
+5 lbs
7
Dip (Weighted)
1
AMRAP
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
+5 lbs
1B
Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
1C
End Of Bench PushUp
3
12 reps
-
2A
Wide Grip Incline Press
3
12-15 reps
+5 lbs
2B
Incline DB Low To High Fly
3
12-15 reps
+5 lbs
3A
Upper Chest Pec Deck
3
10-12 reps
+5 lbs
3B
Side Seated Chest Press
3
12 reps
+5 lbs
4A
Incline Bench Press (Dumbbell)
3
12+ reps
+5 lbs
4B
Incline Chest Fly (Dumbbell)
3
12+ reps
+5 lbs
4C
Close Grip Incline DB Press
3
12+ reps
+5 lbs
5
Dip (Bodyweight)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Warmup)
3
8-12 reps
+5 lbs
2
Bent Over Row (Barbell)
3
1-6 reps
+5 lbs
3
Wide Grip Incline Press
2
2
2
12+ reps
6+ reps
1+ reps
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
3
6-8 reps
+5 lbs
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
+5 lbs
6
Chest Fly (Cable)
3
6-8 reps
+5 lbs
7
Dip (Weighted)
1
AMRAP
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
12-15 reps
+5 lbs
1B
Chest Fly (Dumbbell)
3
12-15 reps
+5 lbs
1C
End Of Bench PushUp
3
12 reps
-
2A
Wide Grip Incline Press
3
12-15 reps
+5 lbs
2B
Incline DB Low To High Fly
3
12-15 reps
+5 lbs
3A
Upper Chest Pec Deck
3
10-12 reps
+5 lbs
3B
Side Seated Chest Press
3
12 reps
+5 lbs
4A
Incline Bench Press (Dumbbell)
3
12+ reps
+5 lbs
4B
Incline Chest Fly (Dumbbell)
3
12+ reps
+5 lbs
4C
Close Grip Incline DB Press
3
12+ reps
+5 lbs
5
Dip (Bodyweight)
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12+ reps
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
3
12+ reps
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
3
12+ reps
+5 lbs
4
Deadlift (Barbell)
3
1-6 reps
+5 lbs
5
Wide Grip Bent Over BB Row
3
3-6 reps
+5 lbs
6
Single Arm Row (Dumbbell)
3
6-8 reps
+5 lbs
7
Hammer Curl (Dumbbell)
3
6-8 reps
+5 lbs
8
E-Z Bar Curls
3
6-8 reps
+5 lbs
9
Preacher Curl (Machine)
3
6-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
12+ reps
-
1B
Pull-Up (Lateral Grip, Bodyweight)
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
+5 lbs
2B
Pull-Up (Underhand Grip, Bodyweight)
3
12+ reps
-
3A
Wide Grip Bent Over BB Row
3
12-15 reps
+5 lbs
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
+5 lbs
4A
Lat Pulldown
3
12-15 reps
+5 lbs
4B
Rope Cable Pulldowns
3
12-15 reps
+5 lbs
5A
Lat Pulldown (Close Grip)
3
12-15 reps
+5 lbs
5B
DB Single Arm Twisting Curl
3
12-15 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
3
10-12 reps
+5 lbs
6B
Plate Curls
3
10-12 reps
+5 lbs
7A
Waiter Curl
3
10-12 reps
+5 lbs
7B
Curl Of Choice
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12+ reps
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
3
12+ reps
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
3
12+ reps
+5 lbs
4
Deadlift (Barbell)
3
1-6 reps
+5 lbs
5
Wide Grip Bent Over BB Row
3
3-6 reps
+5 lbs
6
Single Arm Row (Dumbbell)
3
6-8 reps
+5 lbs
7
Hammer Curl (Dumbbell)
3
6-8 reps
+5 lbs
8
E-Z Bar Curls
3
6-8 reps
+5 lbs
9
Preacher Curl (Machine)
3
6-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
12+ reps
-
1B
Pull-Up (Lateral Grip, Bodyweight)
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
+5 lbs
2B
Pull-Up (Underhand Grip, Bodyweight)
3
12+ reps
-
3A
Wide Grip Bent Over BB Row
3
12-15 reps
+5 lbs
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
+5 lbs
4A
Lat Pulldown
3
12-15 reps
+5 lbs
4B
Rope Cable Pulldowns
3
12-15 reps
+5 lbs
5A
Lat Pulldown (Close Grip)
3
12-15 reps
+5 lbs
5B
DB Single Arm Twisting Curl
3
12-15 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
3
10-12 reps
+5 lbs
6B
Plate Curls
3
10-12 reps
+5 lbs
7A
Waiter Curl
3
10-12 reps
+5 lbs
7B
Curl Of Choice
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12+ reps
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
3
12+ reps
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
3
12+ reps
+5 lbs
4
Deadlift (Barbell)
3
1-6 reps
+5 lbs
5
Wide Grip Bent Over BB Row
3
3-6 reps
+5 lbs
6
Single Arm Row (Dumbbell)
3
6-8 reps
+5 lbs
7
Hammer Curl (Dumbbell)
3
6-8 reps
+5 lbs
8
E-Z Bar Curls
3
6-8 reps
+5 lbs
9
Preacher Curl (Machine)
3
6-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
12+ reps
-
1B
Pull-Up (Lateral Grip, Bodyweight)
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
+5 lbs
2B
Pull-Up (Underhand Grip, Bodyweight)
3
12+ reps
-
3A
Wide Grip Bent Over BB Row
3
12-15 reps
+5 lbs
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
+5 lbs
4A
Lat Pulldown
3
12-15 reps
+5 lbs
4B
Rope Cable Pulldowns
3
12-15 reps
+5 lbs
5A
Lat Pulldown (Close Grip)
3
12-15 reps
+5 lbs
5B
DB Single Arm Twisting Curl
3
12-15 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
3
10-12 reps
+5 lbs
6B
Plate Curls
3
10-12 reps
+5 lbs
7A
Waiter Curl
3
10-12 reps
+5 lbs
7B
Curl Of Choice
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12+ reps
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
3
12+ reps
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
3
12+ reps
+5 lbs
4
Deadlift (Barbell)
3
1-6 reps
+5 lbs
5
Wide Grip Bent Over BB Row
3
3-6 reps
+5 lbs
6
Single Arm Row (Dumbbell)
3
6-8 reps
+5 lbs
7
Hammer Curl (Dumbbell)
3
6-8 reps
+5 lbs
8
E-Z Bar Curls
3
6-8 reps
+5 lbs
9
Preacher Curl (Machine)
3
6-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
12+ reps
-
1B
Pull-Up (Lateral Grip, Bodyweight)
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
+5 lbs
2B
Pull-Up (Underhand Grip, Bodyweight)
3
12+ reps
-
3A
Wide Grip Bent Over BB Row
3
12-15 reps
+5 lbs
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
+5 lbs
4A
Lat Pulldown
3
12-15 reps
+5 lbs
4B
Rope Cable Pulldowns
3
12-15 reps
+5 lbs
5A
Lat Pulldown (Close Grip)
3
12-15 reps
+5 lbs
5B
DB Single Arm Twisting Curl
3
12-15 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
3
10-12 reps
+5 lbs
6B
Plate Curls
3
10-12 reps
+5 lbs
7A
Waiter Curl
3
10-12 reps
+5 lbs
7B
Curl Of Choice
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12+ reps
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
3
12+ reps
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
3
12+ reps
+5 lbs
4
Deadlift (Barbell)
3
1-6 reps
+5 lbs
5
Wide Grip Bent Over BB Row
3
3-6 reps
+5 lbs
6
Single Arm Row (Dumbbell)
3
6-8 reps
+5 lbs
7
Hammer Curl (Dumbbell)
3
6-8 reps
+5 lbs
8
E-Z Bar Curls
3
6-8 reps
+5 lbs
9
Preacher Curl (Machine)
3
6-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
12+ reps
-
1B
Pull-Up (Lateral Grip, Bodyweight)
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
+5 lbs
2B
Pull-Up (Underhand Grip, Bodyweight)
3
12+ reps
-
3A
Wide Grip Bent Over BB Row
3
12-15 reps
+5 lbs
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
+5 lbs
4A
Lat Pulldown
3
12-15 reps
+5 lbs
4B
Rope Cable Pulldowns
3
12-15 reps
+5 lbs
5A
Lat Pulldown (Close Grip)
3
12-15 reps
+5 lbs
5B
DB Single Arm Twisting Curl
3
12-15 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
3
10-12 reps
+5 lbs
6B
Plate Curls
3
10-12 reps
+5 lbs
7A
Waiter Curl
3
10-12 reps
+5 lbs
7B
Curl Of Choice
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12+ reps
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
3
12+ reps
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
3
12+ reps
+5 lbs
4
Deadlift (Barbell)
3
1-6 reps
+5 lbs
5
Wide Grip Bent Over BB Row
3
3-6 reps
+5 lbs
6
Single Arm Row (Dumbbell)
3
6-8 reps
+5 lbs
7
Hammer Curl (Dumbbell)
3
6-8 reps
+5 lbs
8
E-Z Bar Curls
3
6-8 reps
+5 lbs
9
Preacher Curl (Machine)
3
6-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
12+ reps
-
1B
Pull-Up (Lateral Grip, Bodyweight)
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
+5 lbs
2B
Pull-Up (Underhand Grip, Bodyweight)
3
12+ reps
-
3A
Wide Grip Bent Over BB Row
3
12-15 reps
+5 lbs
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
+5 lbs
4A
Lat Pulldown
3
12-15 reps
+5 lbs
4B
Rope Cable Pulldowns
3
12-15 reps
+5 lbs
5A
Lat Pulldown (Close Grip)
3
12-15 reps
+5 lbs
5B
DB Single Arm Twisting Curl
3
12-15 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
3
10-12 reps
+5 lbs
6B
Plate Curls
3
10-12 reps
+5 lbs
7A
Waiter Curl
3
10-12 reps
+5 lbs
7B
Curl Of Choice
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12+ reps
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
3
12+ reps
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
3
12+ reps
+5 lbs
4
Deadlift (Barbell)
3
1-6 reps
+5 lbs
5
Wide Grip Bent Over BB Row
3
3-6 reps
+5 lbs
6
Single Arm Row (Dumbbell)
3
6-8 reps
+5 lbs
7
Hammer Curl (Dumbbell)
3
6-8 reps
+5 lbs
8
E-Z Bar Curls
3
6-8 reps
+5 lbs
9
Preacher Curl (Machine)
3
6-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
12+ reps
-
1B
Pull-Up (Lateral Grip, Bodyweight)
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
+5 lbs
2B
Pull-Up (Underhand Grip, Bodyweight)
3
12+ reps
-
3A
Wide Grip Bent Over BB Row
3
12-15 reps
+5 lbs
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
+5 lbs
4A
Lat Pulldown
3
12-15 reps
+5 lbs
4B
Rope Cable Pulldowns
3
12-15 reps
+5 lbs
5A
Lat Pulldown (Close Grip)
3
12-15 reps
+5 lbs
5B
DB Single Arm Twisting Curl
3
12-15 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
3
10-12 reps
+5 lbs
6B
Plate Curls
3
10-12 reps
+5 lbs
7A
Waiter Curl
3
10-12 reps
+5 lbs
7B
Curl Of Choice
3
10-12 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
12+ reps
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
3
12+ reps
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
3
12+ reps
+5 lbs
4
Deadlift (Barbell)
3
1-6 reps
+5 lbs
5
Wide Grip Bent Over BB Row
3
3-6 reps
+5 lbs
6
Single Arm Row (Dumbbell)
3
6-8 reps
+5 lbs
7
Hammer Curl (Dumbbell)
3
6-8 reps
+5 lbs
8
E-Z Bar Curls
3
6-8 reps
+5 lbs
9
Preacher Curl (Machine)
3
6-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Bodyweight)
3
12+ reps
-
1B
Pull-Up (Lateral Grip, Bodyweight)
3
12+ reps
-
2A
Lat Pulldown (Single Arm)
3
6-12 reps
+5 lbs
2B
Pull-Up (Underhand Grip, Bodyweight)
3
12+ reps
-
3A
Wide Grip Bent Over BB Row
3
12-15 reps
+5 lbs
3B
Underhand Grip Deficit BB Rows
3
10-12 reps
+5 lbs
4A
Lat Pulldown
3
12-15 reps
+5 lbs
4B
Rope Cable Pulldowns
3
12-15 reps
+5 lbs
5A
Lat Pulldown (Close Grip)
3
12-15 reps
+5 lbs
5B
DB Single Arm Twisting Curl
3
12-15 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
3
10-12 reps
+5 lbs
6B
Plate Curls
3
10-12 reps
+5 lbs
7A
Waiter Curl
3
10-12 reps
+5 lbs
7B
Curl Of Choice
3
10-12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
+5 lbs
2
Military Press (Barbell)
3
1-6 reps
+5 lbs
3
Behind-the-Neck Push Press
3
1-6 reps
+5 lbs
4
Bradford Press
3
6-8 reps
+5 lbs
5
Shrug (Barbell)
3
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
6-10 reps
+5 lbs
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
+5 lbs
8
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
9
Skull Crusher (Dumbbell)
3
6-8 reps
+5 lbs
10
Tricep Pushdown (Cable)
3
6-8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
+5 lbs
1B
Around The World
3
12 reps
+5 lbs
2A
Front Raise
3
12 reps
+5 lbs
2B
Plate Shoulder Front Raise
3
12 reps
+5 lbs
2C
Weight Plate T-Raise
3
12 reps
+5 lbs
3A
Lateral Raise (Dumbbell)
4
12 reps
+5 lbs
3B
Lateral Raise Top Partials
4
12-15 reps
+5 lbs
4A
Single Arm Pec Deck Rear Flies
3
12 reps
+5 lbs
4B
Shrugs
3
12-20 reps
+5 lbs
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
+5 lbs
5B
Z-Twists
3
8-12 reps
+5 lbs
6A
Seated Tricep Skull Crusher
3
8-12 reps
+5 lbs
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extension
3
12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
+5 lbs
2
Military Press (Barbell)
3
1-6 reps
+5 lbs
3
Behind-the-Neck Push Press
3
1-6 reps
+5 lbs
4
Bradford Press
3
6-8 reps
+5 lbs
5
Shrug (Barbell)
3
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
6-10 reps
+5 lbs
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
+5 lbs
8
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
9
Skull Crusher (Dumbbell)
3
6-8 reps
+5 lbs
10
Tricep Pushdown (Cable)
3
6-8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
+5 lbs
1B
Around The World
3
12 reps
+5 lbs
2A
Front Raise
3
12 reps
+5 lbs
2B
Plate Shoulder Front Raise
3
12 reps
+5 lbs
2C
Weight Plate T-Raise
3
12 reps
+5 lbs
3A
Lateral Raise (Dumbbell)
4
12 reps
+5 lbs
3B
Lateral Raise Top Partials
4
12-15 reps
+5 lbs
4A
Single Arm Pec Deck Rear Flies
3
12 reps
+5 lbs
4B
Shrugs
3
12-20 reps
+5 lbs
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
+5 lbs
5B
Z-Twists
3
8-12 reps
+5 lbs
6A
Seated Tricep Skull Crusher
3
8-12 reps
+5 lbs
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extension
3
12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
+5 lbs
2
Military Press (Barbell)
3
1-6 reps
+5 lbs
3
Behind-the-Neck Push Press
3
1-6 reps
+5 lbs
4
Bradford Press
3
6-8 reps
+5 lbs
5
Shrug (Barbell)
3
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
6-10 reps
+5 lbs
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
+5 lbs
8
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
9
Skull Crusher (Dumbbell)
3
6-8 reps
+5 lbs
10
Tricep Pushdown (Cable)
3
6-8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
+5 lbs
1B
Around The World
3
12 reps
+5 lbs
2A
Front Raise
3
12 reps
+5 lbs
2B
Plate Shoulder Front Raise
3
12 reps
+5 lbs
2C
Weight Plate T-Raise
3
12 reps
+5 lbs
3A
Lateral Raise (Dumbbell)
4
12 reps
+5 lbs
3B
Lateral Raise Top Partials
4
12-15 reps
+5 lbs
4A
Single Arm Pec Deck Rear Flies
3
12 reps
+5 lbs
4B
Shrugs
3
12-20 reps
+5 lbs
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
+5 lbs
5B
Z-Twists
3
8-12 reps
+5 lbs
6A
Seated Tricep Skull Crusher
3
8-12 reps
+5 lbs
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extension
3
12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
+5 lbs
2
Military Press (Barbell)
3
1-6 reps
+5 lbs
3
Behind-the-Neck Push Press
3
1-6 reps
+5 lbs
4
Bradford Press
3
6-8 reps
+5 lbs
5
Shrug (Barbell)
3
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
6-10 reps
+5 lbs
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
+5 lbs
8
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
9
Skull Crusher (Dumbbell)
3
6-8 reps
+5 lbs
10
Tricep Pushdown (Cable)
3
6-8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
+5 lbs
1B
Around The World
3
12 reps
+5 lbs
2A
Front Raise
3
12 reps
+5 lbs
2B
Plate Shoulder Front Raise
3
12 reps
+5 lbs
2C
Weight Plate T-Raise
3
12 reps
+5 lbs
3A
Lateral Raise (Dumbbell)
4
12 reps
+5 lbs
3B
Lateral Raise Top Partials
4
12-15 reps
+5 lbs
4A
Single Arm Pec Deck Rear Flies
3
12 reps
+5 lbs
4B
Shrugs
3
12-20 reps
+5 lbs
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
+5 lbs
5B
Z-Twists
3
8-12 reps
+5 lbs
6A
Seated Tricep Skull Crusher
3
8-12 reps
+5 lbs
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extension
3
12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
+5 lbs
2
Military Press (Barbell)
3
1-6 reps
+5 lbs
3
Behind-the-Neck Push Press
3
1-6 reps
+5 lbs
4
Bradford Press
3
6-8 reps
+5 lbs
5
Shrug (Barbell)
3
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
6-10 reps
+5 lbs
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
+5 lbs
8
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
9
Skull Crusher (Dumbbell)
3
6-8 reps
+5 lbs
10
Tricep Pushdown (Cable)
3
6-8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
+5 lbs
1B
Around The World
3
12 reps
+5 lbs
2A
Front Raise
3
12 reps
+5 lbs
2B
Plate Shoulder Front Raise
3
12 reps
+5 lbs
2C
Weight Plate T-Raise
3
12 reps
+5 lbs
3A
Lateral Raise (Dumbbell)
4
12 reps
+5 lbs
3B
Lateral Raise Top Partials
4
12-15 reps
+5 lbs
4A
Single Arm Pec Deck Rear Flies
3
12 reps
+5 lbs
4B
Shrugs
3
12-20 reps
+5 lbs
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
+5 lbs
5B
Z-Twists
3
8-12 reps
+5 lbs
6A
Seated Tricep Skull Crusher
3
8-12 reps
+5 lbs
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extension
3
12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
+5 lbs
2
Military Press (Barbell)
3
1-6 reps
+5 lbs
3
Behind-the-Neck Push Press
3
1-6 reps
+5 lbs
4
Bradford Press
3
6-8 reps
+5 lbs
5
Shrug (Barbell)
3
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
6-10 reps
+5 lbs
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
+5 lbs
8
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
9
Skull Crusher (Dumbbell)
3
6-8 reps
+5 lbs
10
Tricep Pushdown (Cable)
3
6-8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
+5 lbs
1B
Around The World
3
12 reps
+5 lbs
2A
Front Raise
3
12 reps
+5 lbs
2B
Plate Shoulder Front Raise
3
12 reps
+5 lbs
2C
Weight Plate T-Raise
3
12 reps
+5 lbs
3A
Lateral Raise (Dumbbell)
4
12 reps
+5 lbs
3B
Lateral Raise Top Partials
4
12-15 reps
+5 lbs
4A
Single Arm Pec Deck Rear Flies
3
12 reps
+5 lbs
4B
Shrugs
3
12-20 reps
+5 lbs
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
+5 lbs
5B
Z-Twists
3
8-12 reps
+5 lbs
6A
Seated Tricep Skull Crusher
3
8-12 reps
+5 lbs
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extension
3
12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
+5 lbs
2
Military Press (Barbell)
3
1-6 reps
+5 lbs
3
Behind-the-Neck Push Press
3
1-6 reps
+5 lbs
4
Bradford Press
3
6-8 reps
+5 lbs
5
Shrug (Barbell)
3
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
6-10 reps
+5 lbs
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
+5 lbs
8
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
9
Skull Crusher (Dumbbell)
3
6-8 reps
+5 lbs
10
Tricep Pushdown (Cable)
3
6-8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
+5 lbs
1B
Around The World
3
12 reps
+5 lbs
2A
Front Raise
3
12 reps
+5 lbs
2B
Plate Shoulder Front Raise
3
12 reps
+5 lbs
2C
Weight Plate T-Raise
3
12 reps
+5 lbs
3A
Lateral Raise (Dumbbell)
4
12 reps
+5 lbs
3B
Lateral Raise Top Partials
4
12-15 reps
+5 lbs
4A
Single Arm Pec Deck Rear Flies
3
12 reps
+5 lbs
4B
Shrugs
3
12-20 reps
+5 lbs
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
+5 lbs
5B
Z-Twists
3
8-12 reps
+5 lbs
6A
Seated Tricep Skull Crusher
3
8-12 reps
+5 lbs
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extension
3
12 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Warmup)
3
8-12 reps
+5 lbs
2
Military Press (Barbell)
3
1-6 reps
+5 lbs
3
Behind-the-Neck Push Press
3
1-6 reps
+5 lbs
4
Bradford Press
3
6-8 reps
+5 lbs
5
Shrug (Barbell)
3
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
3
6-10 reps
+5 lbs
7
Rear Delt Fly (Dumbbell)
3
6-10 reps
+5 lbs
8
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
9
Skull Crusher (Dumbbell)
3
6-8 reps
+5 lbs
10
Tricep Pushdown (Cable)
3
6-8 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
3
12 reps
+5 lbs
1B
Around The World
3
12 reps
+5 lbs
2A
Front Raise
3
12 reps
+5 lbs
2B
Plate Shoulder Front Raise
3
12 reps
+5 lbs
2C
Weight Plate T-Raise
3
12 reps
+5 lbs
3A
Lateral Raise (Dumbbell)
4
12 reps
+5 lbs
3B
Lateral Raise Top Partials
4
12-15 reps
+5 lbs
4A
Single Arm Pec Deck Rear Flies
3
12 reps
+5 lbs
4B
Shrugs
3
12-20 reps
+5 lbs
5A
Flat Bench Single Arm Skull Crusher
3
12-15 reps
+5 lbs
5B
Z-Twists
3
8-12 reps
+5 lbs
6A
Seated Tricep Skull Crusher
3
8-12 reps
+5 lbs
6B
Bench Dips
3
12+ reps
-
7
Rope Single Arm Tricep Extension
3
12 reps
+5 lbs
Week 1
1 / 16 Weeks
Day 1
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
+5 lbs
+5 lbs
+5 lbs
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
+5 lbs
+5 lbs
+5 lbs
3
Squat (Barbell)(Warmup)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
4
Squat (Barbell)
1 Set
1 Set
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
+5 lbs
+5 lbs
+5 lbs
5
Squat (Paused)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
+5 lbs
+5 lbs
+5 lbs
6
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
7
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
8
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
9
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
Day 2
1
Bench Press (Warmup)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
+5 lbs
+5 lbs
+5 lbs
3
Wide Grip Incline Press
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12+ Reps
6+ Reps
1+ Reps
1+ Reps
6+ Reps
12+ Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
6
Chest Fly (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
7
Dip (Weighted)
1 Set
AMRAP
+5 lbs
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
12+ Reps
12+ Reps
12+ Reps
+5 lbs
+5 lbs
+5 lbs
2
Pull-Up (Lateral Grip, Weighted)
1 Set
1 Set
1 Set
12+ Reps
12+ Reps
12+ Reps
+5 lbs
+5 lbs
+5 lbs
3
Pull-Up (Underhand Grip, Weighted)
1 Set
1 Set
1 Set
12+ Reps
12+ Reps
12+ Reps
+5 lbs
+5 lbs
+5 lbs
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
+5 lbs
+5 lbs
+5 lbs
5
Wide Grip Bent Over BB Row
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
+5 lbs
+5 lbs
+5 lbs
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
8
E-Z Bar Curls
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
9
Preacher Curl (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
Day 4
1
Military Press (Warmup)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
+5 lbs
+5 lbs
+5 lbs
3
Behind-the-Neck Push Press
1 Set
1 Set
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
+5 lbs
+5 lbs
+5 lbs
4
Bradford Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
5
Shrug (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
8
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
+5 lbs
+5 lbs
+5 lbs
9
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
10
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs