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Bald Omni Man - the GOLDEN WARRIOR Program

by Roshen T.
9 athletes joined

Program Description

What Bald Omni Man did to get to 200 lbs and be as lean as possible. BOM adapted his routine to focus on what he can do better. Long term plan that is adaptable. What BOM needs to grow. Over the course of his training career he realized he can get better muscle growth by working each muscle 2x a week. And even more at 3x a week. Working a muscle 1x a week to be able to afford 3x on other muscles means increasing intensity. BOM works out upper body 3x a week and legs 2x a week. Took inspiration from Bro Splits. You can make gains on 1x a week for any muscle, you'll just be more sore. Golden Warrior has 3 versions/scenerios. Best Case - Working Upper Body 3x/week and Lower Body 2x/week. Middle Case - Working Upper Body 2x a week and Lower Body 2x/week. Worst Case - Working Upper Body 2x/ week and Lower body 1x/week. He made this routine to still be able to make gains despite life getting tough (ie. adult responsibilities) Dont skip the gym just because you're having a bad day.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 24, 2024 10:44
  • Last Edited
    Sep 12, 2024 05:15
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
2
AD Press (Smith Machine)
1
1
1
6-12 reps
6-12 reps
15-20 reps
RPE 10
RPE 8
RPE 8
3
Meadows Hammer Curl
3
8-12 reps
RPE 10
4
Incline JM Press
3
8-12 reps
RPE 10
5
Reverse Curl With Slow Negative
3
10-15 reps
RPE 10
6
V Bar Pressdown
3
8-12 reps
RPE 10
7
Hanging Leg Raise
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Hip Adductor (Machine)
3
10-15 reps
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
2
Seated BNP
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Preacher Curl (EZ Bar)
3
8-12 reps
6
Lying Tricep Extension (Barbell)
3
10-15 reps
7
Wide Grip Pull-Up
2
5-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-10 reps
2
Heel Elevated Sissy Squats
3
10-15 reps
3
Leg Extension
3
8-12 reps
4
Hamstring Curl
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Full ROM Tricep Dips
3
6-10 reps
2
Chest Supported Row (Machine)
3
8-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
V Bar Pressdown
3
8-12 reps
5
Chin-Up (Bodyweight)
3
5-10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
@9
@10
2
AD Press (Smith Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
15-20 Reps
@10
@8
@8
3
Meadows Hammer Curl
3 Sets
8-12 Reps
@10
4
Incline JM Press
3 Sets
8-12 Reps
@10
5
Reverse Curl With Slow Negative
3 Sets
10-15 Reps
@10
6
V Bar Pressdown
3 Sets
8-12 Reps
@10
7
Hanging Leg Raise
3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@10
2
Heel Elevated Sissy Squats
3 Sets
10-15 Reps
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
3 Sets
5-10 Reps
2
Seated BNP
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
6
Lying Tricep Extension (Barbell)
3 Sets
10-15 Reps
7
Wide Grip Pull-Up
2 Sets
5-10 Reps
Day 4
1
Split Squat (Smith Machine)
3 Sets
5-10 Reps
2
Heel Elevated Sissy Squats
3 Sets
10-15 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
Day 5
1
Full ROM Tricep Dips
3 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
V Bar Pressdown
3 Sets
8-12 Reps
5
Chin-Up (Bodyweight)
3 Sets
5-10 Reps