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Hybrid Saiyan

by Greg S.
1 athletes joined

Program Description

This program is made to train strength and endurance. Strength and size are worthless if you’re gassed after 30 seconds. Approach these workouts like a warrior.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 22, 2025 12:43
  • Last Edited
    May 22, 2025 12:55
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7
2
Plank
3
1 mins
-
3
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Sumo Deadlift (Barbell)
3
-
3
Overhead Press (Barbell)
5
-
4
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
-
2
High Bar Squat (Barbell)
3
-
3
Bench Press (Barbell)
5
-
4
Incline Bench Press (Barbell)
3
-
5
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Decline Sit Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Front Raise
3
-
4
Skull Crusher (Barbell)
3
-
5
Chest Fly (Machine)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Incline Bench Press (Dumbbell)
3
-
8
Treadmill
1
-
Week 1
1 / 18 Weeks
Day 1
1
Run
1 Set
45 mins
@7
2
Plank
3 Sets
1 mins
-
3
Hanging Leg Raise
3 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
-
2
Sumo Deadlift (Barbell)
3 Sets
-
3
Overhead Press (Barbell)
5 Sets
-
4
Treadmill
1 Set
-
Day 3
1
Platz Squat
2 Sets
-
2
High Bar Squat (Barbell)
3 Sets
-
3
Bench Press (Barbell)
5 Sets
-
4
Incline Bench Press (Barbell)
3 Sets
-
5
Treadmill
1 Set
-
Day 4
1
Run
1 Set
-
2
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
-
3
Plank
3 Sets
1 mins
-
Day 5
1
Pullover (Machine)
3 Sets
-
2
Lat Pulldown (Neutral Grip)
3 Sets
-
3
Front Raise
3 Sets
-
4
Skull Crusher (Barbell)
3 Sets
-
5
Chest Fly (Machine)
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-
7
Incline Bench Press (Dumbbell)
3 Sets
-
8
Treadmill
1 Set
-