Program Description
Strength, muscle size, and work capacity development. Progression scheme copied from Bald Omni Man’s “Skull King” program. I have adapted this to a full body split from an upper/lower split.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedApr 15, 2025 02:17
- Last EditedJun 18, 2025 12:42
Summary
Unlock your strength potential with the Full Body OHP + Squat Focused Bodybuilding (V3) program! Over 12 weeks, you'll engage in a balanced routine that emphasizes heavy overhead presses and squats, complemented by targeted accessory work to build muscle and enhance overall performance. With three training days each week, this program is designed for those ready to push their limits and achieve serious gains. Equip your garage gym and prepare to transform your physique with this structured and effective approach to bodybuilding!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
9 reps
9 reps
RPE 7
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
9 reps
9 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
9 reps
9 reps
RPE 8
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
7 reps
7 reps
RPE 7
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
7 reps
7 reps
RPE 8
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 7
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
3 reps
5 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
3 reps
5 reps
RPE 7
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
3 reps
5 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
3 reps
5 reps
RPE 8
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
2 reps
4 reps
RPE 7
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
2 reps
4 reps
RPE 7
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
2 reps
4 reps
RPE 8
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
2 reps
4 reps
RPE 8
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
1 reps
3 reps
90%
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
1 reps
3 reps
90%
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
2
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
1 reps
4 reps
RPE 10
-
1B
Pull-Up (Weighted)
3
4-8 reps
-
2A
Squat (Low Bar)
1
2
1 reps
4 reps
RPE 10
-
2B
Rear Delt Row
3
10-15 reps
-
3A
Hamstring Curl
3
10-15 reps
RPE 9
3B
Lying Leg Raise
3
15-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4C
Skull Crusher
3
8-12 reps
RPE 10
5A
Single Leg Calf Raise (Weighted)
3
8-12 reps
RPE 10
5B
Shrug (Barbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4C
Ab Wheel
3
AMRAP
-
4D
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Close Grip)
4
10-15 reps
RPE 8-9
1B
Kroc Row
4
10-15 reps
RPE 9-10
2A
Split Squat (Dumbbell)
2
10-15 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
4A
Single Leg Calf Raise (Bodyweight)
3
AMRAP
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
4C
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
12 reps
12 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
12 reps
12 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
3 reps
3 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
RPE 10
4C
French Press
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Overhead Press (Barbell)1 Set
2 Sets
9 Reps
9 Reps
@7
-
1B
Pull-Up (Weighted)3 Sets
4-8 Reps
-
2A
Squat (Low Bar)1 Set
2 Sets
9 Reps
9 Reps
@7
-
2B
Rear Delt Row3 Sets
10-15 Reps
-
3A
Hamstring Curl3 Sets
10-15 Reps
@9
3B
Lying Leg Raise3 Sets
15-20 Reps
-
4A
Fly Press (Dumbbell)2 Sets
8-12 Reps
-
4B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9-10
4C
Skull Crusher3 Sets
8-12 Reps
@10
5A
Single Leg Calf Raise (Weighted)3 Sets
8-12 Reps
@10
5B
Shrug (Barbell)3 Sets
8-12 Reps
@10
Day 2
1A
Incline Bench Press (Close Grip)4 Sets
10-15 Reps
@8-9
1B
Kroc Row4 Sets
10-15 Reps
@9-10
2A
Split Squat (Dumbbell)2 Sets
10-15 Reps
@8
2B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
3A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@10
3B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@10
4A
Single Leg Calf Raise (Bodyweight)3 Sets
AMRAP
@10
4B
Reverse Bicep Curl (EZ Bar)3 Sets
10-15 Reps
-
4C
Ab Wheel3 Sets
AMRAP
-
Day 3
1A
Front Squat (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@7
-
1B
Single Leg Calf Raise3 Sets
AMRAP
@9-10
2A
Standing Behind Neck Shoulder Press (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@7
-
2B
Pull-Up (Neutral Grip, Bodyweight)5 Sets
AMRAP
-
3A
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Face Pull3 Sets
12-15 Reps
-
4A
Good Morning3 Sets
10-15 Reps
-
4B
Hammer Curl3 Sets
8-12 Reps
@10
4C
French Press3 Sets
8-12 Reps
-