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Unofficial Raider 2025

by Nick S.
8 athletes joined

Program Description

All information was taken from Bald Omni Man's video and his spreadsheet. I highly recommend you watch the video and view the spreadsheet, which you can find below. All credit to BOM. Go subscribe to his channel! If requested or an official version of Raider 2025 gets released, I will unpublish this. Spreadsheet: https://docs.google.com/spreadsheets/d/12ziYnxGQBLnWyJPk2sGYojkrFvwjsEjnhcpKJI8jLuE/edit?usp=sharing Video: https://www.youtube.com/watch?v=_bVp_UMoUrw

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 03:11
  • Last Edited
    Nov 11, 2025 03:42

Summary

**Unofficial Raider 2025** is a comprehensive 12-week training program designed for those ready to elevate their strength and physique. With four intense workout days each week, you'll focus on upper and lower body splits, incorporating both compound and isolation exercises to maximize muscle growth. Expect to tackle key lifts like the bench press and deadlift, while also honing in on accessory work to sculpt your arms and shoulders. This program is perfect for anyone looking to push their limits and achieve impressive results in a structured and motivating environment.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Quadriceps
9.4%
Hamstrings
9.4%
Front Delts
8.4%
Upper Back
8.4%
Glutes
8.4%
Middle Delts
7.8%
Biceps
6.6%
Chest
6.2%
Lats
6.1%
Abs
4.8%
Rear Delts
4.1%
Adductors
3.3%
Lower Back
3.3%
Calves
2.3%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Pull-Up (Bodyweight)
3
5-10 reps
-
3
Barbell Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Push Up
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 9
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 6
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 9
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 10
-
2
Rear Delt Fly (Cable)
3
10-15 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Single Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
T-Bar Row
3
8-12 reps
-
3
Rear Delt Fly (Dumbbell)
1
10 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Cable)
3
AMRAP
-
6
Incline Bench Press (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 9
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
-
2
Calf Raise (Machine)
3
12-15 reps
-
3
Belt Squat
3
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
6-10 reps
-
5
Cable Crunch
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
-
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
3
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Push Up
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
-
-
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Single Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
-
-
-
2
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
10 Reps
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
-
-
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Belt Squat
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-