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BoostcampPNG

Pub Brawler

by Colby Moore
8 athletes joined

Program Description

Fun

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2025 11:07
  • Last Edited
    Dec 07, 2025 06:26
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.4%
Upper Back
10%
Triceps
8.2%
Front Delts
8.2%
Chest
7.4%
Glutes
7.2%
Hamstrings
7.2%
Lats
6.7%
Abs
5.8%
Biceps
5.6%
Other
5.6%
Forearms
4.5%
Neck
3.7%
Middle Delts
3.7%
Lower Back
2.2%
Calves
1.9%
Adductors
1.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
AMRAP
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
AMRAP
-
4
Spoto Press
1
AMRAP
-
5
Overhead Press (Barbell)
1
AMRAP
-
6
Barbell Row
1
AMRAP
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
AMRAP
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
AMRAP
-
4
Spoto Press
1
AMRAP
-
5
Overhead Press (Barbell)
1
AMRAP
-
6
Barbell Row
1
AMRAP
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4-8 reps
-
2
Bicep Curl (EZ Bar)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Overhead Press (Barbell)
1
8-12 reps
-
6
Barbell Row
1
8-12 reps
-
7A
Wrist Curls
1
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1
AMRAP
-
8
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
1
AMRAP
-
1B
Wide Grip Pull-Up
1
AMRAP
-
2A
Dip (Bodyweight)
1
AMRAP
-
2B
Push Up
1
AMRAP
-
3A
Sissy Squat
1
AMRAP
-
3B
Cossack Squat (Bodyweight)
1
AMRAP
-
4A
Calf Raise (Bodyweight)
1
AMRAP
-
4B
Walking Lunge
1
AMRAP
-
5A
Neck Curl
1
20-30 reps
-
5B
Neck Extension
1
20-30 reps
-
6
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
AMRAP
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
AMRAP
-
4
Spoto Press
1
AMRAP
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
6
Barbell Row
1
AMRAP
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
AMRAP
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
AMRAP
-
4
Spoto Press
1
AMRAP
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
-
6
Barbell Row
1
AMRAP
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
1
8-12 reps
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Zercher Squat (Barbell)
1
10-20 reps
-
4
Spoto Press
1
10-20 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1
10-20 reps
-
6
Barbell Row
1
8-12 reps
-
7
Shrug (Barbell)
1
AMRAP
-
8
Run
1
-
Week 1
1 / 18 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
4-8 Reps
-
2
Bicep Curl (EZ Bar)
1 Set
AMRAP
-
3
Zercher Squat (Barbell)
1 Set
10-20 Reps
-
4
Spoto Press
1 Set
10-20 Reps
-
5
Overhead Press (Barbell)
1 Set
8-12 Reps
-
6
Barbell Row
1 Set
8-12 Reps
-
7A
Wrist Curls
1 Set
AMRAP
-
7B
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
-
8
Run
1 Set
-
Day 2
1A
Chin-Up (Bodyweight)
1 Set
AMRAP
-
1B
Wide Grip Pull-Up
1 Set
AMRAP
-
2A
Dip (Bodyweight)
1 Set
AMRAP
-
2B
Push Up
1 Set
AMRAP
-
3A
Sissy Squat
1 Set
AMRAP
-
3B
Cossack Squat (Bodyweight)
1 Set
AMRAP
-
4A
Calf Raise (Bodyweight)
1 Set
AMRAP
-
4B
Walking Lunge
1 Set
AMRAP
-
5A
Neck Curl
1 Set
20-30 Reps
-
5B
Neck Extension
1 Set
20-30 Reps
-
6
Run
1 Set
-
Day 3
1
Romanian Deadlift (Trap Bar)
1 Set
8-12 Reps
-
2
Hammer Curl (Dumbbell)
1 Set
AMRAP
-
3
Zercher Squat (Barbell)
1 Set
10-20 Reps
-
4
Spoto Press
1 Set
10-20 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
10-20 Reps
-
6
Barbell Row
1 Set
8-12 Reps
-
7
Shrug (Barbell)
1 Set
AMRAP
-
8
Run
1 Set
-