Program Description
This program is an 18 week general hypertrophy block that aims to maintain SBD 1RM strength.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedFeb 17, 2026 09:37
- Last EditedFeb 20, 2026 05:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Biceps
9.4%
Front Delts
8.8%
Chest
8%
Upper Back
7.7%
Lats
7.4%
Abs
6.5%
Hamstrings
6.3%
Forearms
5.1%
Rear Delts
4.8%
Quadriceps
4.5%
Glutes
4.5%
Middle Delts
3.4%
Calves
3.4%
Neck
3.4%
Lower Back
1.1%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Cable Low Row
3
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
GMWD Hack Squat
3
6-10 reps
-
3
Trap Bar Power Shrug
3
6-10 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Single Leg Press
3
8-12 reps
-
5B
Calf Raise (Leg Press)
3
AMRAP
-
6
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2A
Larsen Press (Barbell)
4
6-10 reps
-
2B
Straight Arm Pulldown
4
8-12 reps
-
3A
JM Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4A
Hammer Curl (Cable)
3
6-12 reps
-
4B
Wrist Curls
3
AMRAP
-
5A
Rear Delt Fly (Cable)
3
12-15 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Neutral Grip Cambered Incline Bench Press
3
6-10 reps
-
2
Meadow Row
3
10-12 reps
-
3A
Chin-Up (Weighted)
3
4-8 reps
-
3B
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4A
Single Arm Cable Fly
3
10-15 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2A
Trap Bar Deadlift
3
6-12 reps
-
2B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
3
GMWD Leg Press
3
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Pallof Press
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-8 Reps
-
1B
Cable Low Row3 Sets
8-12 Reps
-
2A
Seated Overhead Press (Barbell)3 Sets
6-12 Reps
-
2B
Bicep Curl (Machine)3 Sets
6-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
4
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
-
5
Cable Crunch3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)1 Set
1 Reps
@8
2
GMWD Hack Squat3 Sets
6-10 Reps
-
3
Trap Bar Power Shrug3 Sets
6-10 Reps
-
4
Lying Leg Curl3 Sets
10-15 Reps
-
5A
Single Leg Press3 Sets
8-12 Reps
-
5B
Calf Raise (Leg Press)3 Sets
AMRAP
-
6
Neck Extension3 Sets
15-20 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
1 Reps
@8
2A
Larsen Press (Barbell)4 Sets
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2B
Straight Arm Pulldown4 Sets
8-12 Reps
-
3A
JM Press3 Sets
6-12 Reps
-
3B
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
-
4A
Hammer Curl (Cable)3 Sets
6-12 Reps
-
4B
Wrist Curls3 Sets
AMRAP
-
5A
Rear Delt Fly (Cable)3 Sets
12-15 Reps
-
5B
Hanging Leg Raise3 Sets
8-12 Reps
-
Day 4
1
Incline Neutral Grip Cambered Incline Bench Press3 Sets
6-10 Reps
-
2
Meadow Row3 Sets
10-12 Reps
-
3A
Chin-Up (Weighted)3 Sets
4-8 Reps
-
3B
Single Arm Tricep Extension (Cable)3 Sets
10-15 Reps
-
4A
Single Arm Cable Fly3 Sets
10-15 Reps
-
4B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1
Deadlift (Barbell)1 Set
1 Reps
@8
2A
Trap Bar Deadlift3 Sets
6-12 Reps
-
2B
Single Leg Calf Raise (Bodyweight)3 Sets
AMRAP
-
3
GMWD Leg Press3 Sets
8-12 Reps
-
4A
Neck Curl3 Sets
15-20 Reps
-
4B
Pallof Press3 Sets
8-12 Reps
-