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Goku: Ultra Instinct

by Nick Horton
2 athletes joined

Program Description

Develop the strength to improve my calisthenic movements, and the size to look like Son Goku. Really all there is to it. This is based on Dragon Fist by Bald Omniman. I modified it to fit my more strength-focused approach, but it still uses a similar linear periodization formula. Only difference is in some exercise selection, as well as the end of the 3 month cycle will have you performing one rep max tests on flat Bench, Squat, and Deadlift.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2024 06:09
  • Last Edited
    Sep 10, 2024 11:41
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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
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
3 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
4A
JM Press
2
8-12 reps
4B
Incline Curl (Dumbbell)
2
8-12 reps
5A
Lateral Raise (Cable)
2
8-12 reps
5B
Neck Extension
2
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
1
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Hanging Leg Raise
3
12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
1
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Hanging Leg Raise
3
12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
3A
Leg Extension
2
12-20 reps
3B
Lying Leg Curl
2
8-12 reps
4
Back Extension (Weighted)
2
10-15 reps
5A
Dragon Flag Progression
3
8-12 reps
5B
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
3
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Powell Raise
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
3
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Powell Raise
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4A
Wide Grip Lat Pulldown
2
10-15 reps
4B
Meadows Curl
2
6-10 reps
5A
Rear Delt Fly (Machine)
2
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
15 reps
15 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
15 reps
15 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
15 reps
15 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
15 reps
15 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
3
Decline Sit Up (Weighted)
2
8-12 reps
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
5B
Tricep Pushdown (Cable)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pistol Squat
3
5 reps
3A
Lying Leg Curl
1
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Lying Leg Raise
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
1 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
3A
Lying Leg Curl
2
8-15 reps
3B
Hip Adductor (Machine)
2
6-10 reps
4A
Dragon Flag Progression
3
8-12 reps
4B
Standing Calf Raise
3
8-12 reps
5
Bulldozer Lateral Raises
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8-9
@7-8
2
Pull-Up (Assisted)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
3
Deficit Push Up
2 Sets
12-20 Reps
4A
JM Press
2 Sets
8-12 Reps
4B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
5A
Lateral Raise (Cable)
2 Sets
8-12 Reps
5B
Neck Extension
2 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3A
Leg Extension
1 Set
12-20 Reps
3B
Lying Leg Curl
2 Sets
8-12 Reps
4
Back Extension (Weighted)
2 Sets
10-15 Reps
5A
Hanging Leg Raise
3 Sets
12 Reps
5B
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8-9
@7-8
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4A
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
4B
Meadows Curl
2 Sets
6-10 Reps
5A
Powell Raise
2 Sets
8-12 Reps
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Dip (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@8-9
@7-8
2
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
3
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@7-8
5A
Kelso Shrug
3 Sets
10-15 Reps
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9
@7-8
2
Pistol Squat
3 Sets
5 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Hip Adductor (Machine)
2 Sets
6-10 Reps
4A
Lying Leg Raise
3 Sets
8-12 Reps
4B
Standing Calf Raise
3 Sets
8-12 Reps
5
Bulldozer Lateral Raises
3 Sets
8-12 Reps