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The Titan Protocol

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Program Description

This advanced 12-week hypertrophy and strength program is designed to build maximum size and power while staying completely natural. Using a proven push/pull/legs split, progressive overload, and advanced intensity techniques like pause reps, slow negatives, and supersets, the program helps you grow beyond human levels. Ideal for lifters who want to look like demigods — without performance-enhancing substances.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 22, 2025 02:05
  • Last Edited
    Apr 24, 2025 03:09
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Incline Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
4
12 reps
-
8
Chest Fly (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
8
Plank
1
-
9
Hollow Rock
1
-
10
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
4 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
10 reps
-
3
Overhead Press (Dumbbell)
4
6 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Dip (Weighted)
4
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
5
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Pendlay Row
3
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
5
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
5
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
8
Straight Arm Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
8
Plank
1
-
9
Hollow Rock
1
-
10
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Face Pull
2
15 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
8
Shrug (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Pendlay Row
4
6 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
7
Plank
1
-
8
Hollow Rock
1
-
9
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
4
8 reps
-
3
Nordic Curl
3
5 reps
-
4
Walking Lunge
3
20 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Hollow Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
4
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Walking Lunge
3
24 reps
-
5
Standing Calf Raise
4
15 reps
-
6
Hollow Hold
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
8
Plank
1
-
9
Hollow Rock
1
-
10
Hanging Leg Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Arnold Press
4
6 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Incline Bench Press (Barbell)
3
6 reps
-
6
Overhead Extension (Dumbbell)
2
12 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Arnold Press
4
10 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Incline Bench Press (Barbell)
4
8 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
7
Dip (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
9
Plank
1
-
10
Hollow Rock
1
-
11
Hanging Leg Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
-
2
Single Arm Landmine Row
4
8 reps
-
3
Single Arm Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
2
15 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
7
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
-
2
Single Arm Landmine Row
4
10 reps
-
3
Single Arm Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Preacher Curl (EZ Bar)
4
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Hanging Leg Raise
3
-
8
Dragon Flag
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
5
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
7
Plank
1
-
8
Hollow Rock
1
-
9
Hanging Leg Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback (Cable)
2
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Calf Raise
4
20 reps
-
6
Ab Wheel
3
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
-
2
Pendlay Row
4 Sets
6 Reps
-
3
Seated Row (Cable)
4 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
4 Sets
12 Reps
-
3
Nordic Curl
3 Sets
8 Reps
-
4
Walking Lunge
3 Sets
24 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
6
Hollow Hold
3 Sets
-
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Arnold Press
4 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
4 Sets
12 Reps
-
5
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
15 Reps
-
7
Dip (Weighted)
1 Set
-
Day 5
1
Chin-Up (Weighted)
4 Sets
8 Reps
-
2
Single Arm Landmine Row
4 Sets
10 Reps
-
3
Single Arm Row (Cable)
3 Sets
12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
5
Preacher Curl (EZ Bar)
4 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
-
8
Dragon Flag
3 Sets
-
Day 6
1
Front Squat (Barbell)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
15 Reps
-
5
Seated Calf Raise
4 Sets
20 Reps
-
6
Ab Wheel
3 Sets
-
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
-
3
Overhead Press (Dumbbell)
4 Sets
6 Reps
-
4
Lateral Raise (Cable)
4 Sets
15 Reps
-
5
Dip (Weighted)
4 Sets
-
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
-