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FULL BODY 5 days

by Eagan S.
2 athletes joined

Program Description

Get full body workout 5 days per week that includes important antagonist muscles that typically get ignored. Moderate intensity to help with avoiding burnout. Use double progression to increase strength over program, only add 5 lbs per week to each exercise.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2024 01:33
  • Last Edited
    Jun 18, 2025 12:11

Summary

Unlock your full potential with the FULL BODY 5 Days program, designed to sculpt and strengthen your entire physique over 12 weeks. This comprehensive plan incorporates five training sessions each week, focusing on a variety of compound and isolation exercises to maximize muscle engagement and growth. Whether you're pushing through the Farmer's Walk or mastering the Bulgarian Split Squat, you'll build strength and endurance in every session. Perfect for those with access to a garage gym, this program will challenge you while keeping your workouts fresh and exciting. Get ready to transform your body and elevate your fitness journey!
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4.8 Stars with 10, 000+ Ratings
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
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
AD Press
2
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Cossack Squat
2
10 reps
RPE 7
7
Upright Row (Barbell)
2
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 9
9
Skull Crusher (Barbell)
2
12 reps
RPE 8
10
Standing Calf Raise
2
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
2
15 reps
RPE 8
4
Deadlift (Barbell)
2
10 reps
RPE 7
5
Single Arm Row (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Cable)
2
10 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Tibialis Raises
2
30 reps
RPE 7
9
Ghb Situp
2
15 reps
RPE 8
10
Neck Curl
1
20 reps
RPE 7
11
Neck Extension
1
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Dip (Weighted)
2
12 reps
RPE 8
3
Chin-Up (Weighted)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Squat (Barbell)
2
10 reps
RPE 7
6
Romanian Deadlift (Trap Bar)
2
10 reps
RPE 7
7
Bent Over Row (Barbell)
2
10 reps
RPE 7
8
Concentration Curl
1
1
10 reps
12 reps
RPE 8
RPE 9
9
Incline Tricep Extension (Dumbbell)
1
1
10 reps
12 reps
RPE 8
RPE 9
10
Standing Calf Raise
2
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Face Pull
2
15 reps
RPE 7
3
Incline Fly Press (Dumbbell)
2
12 reps
RPE 8
4
Standing Pullover (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
2
15 reps
RPE 8
6
Goblet Squat
2
15 reps
RPE 6.5
7
Hip Thrust (Barbell)
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
9
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7.5
10
Tibialis Raises
2
30 reps
RPE 7
11
Ghb Situp
2
15 reps
RPE 7
12
Neck Flexion
1
-
13
Neck Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
1 mins
RPE 7
2
Decline Bench Press (Barbell)
2
10 reps
RPE 8
3
Push Press (Barbell)
2
8 reps
RPE 7
4
Belt Squat
2
12 reps
RPE 7
5
Belt Squat Deadlift
2
12 reps
RPE 7
6
Belt Squat Neutral Grip Row
2
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
8
Tricep Extension (Barbell)
2
12 reps
RPE 8
9
Standing Calf Raise
2
30 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Farmer's Walk (Weighted)
1 Set
1 mins
@7
2
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@8
4
AD Press
2 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
6
Cossack Squat
2 Sets
10 Reps
@7
7
Upright Row (Barbell)
2 Sets
10 Reps
@7
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9
9
Skull Crusher (Barbell)
2 Sets
12 Reps
@8
10
Standing Calf Raise
2 Sets
30 Reps
@8
Day 3
1
Farmer's Walk (Weighted)
1 Set
1 mins
@7
2
Dip (Weighted)
2 Sets
12 Reps
@8
3
Chin-Up (Weighted)
2 Sets
10 Reps
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Squat (Barbell)
2 Sets
10 Reps
@7
6
Romanian Deadlift (Trap Bar)
2 Sets
10 Reps
@7
7
Bent Over Row (Barbell)
2 Sets
10 Reps
@7
8
Concentration Curl
1 Set
1 Set
10 Reps
12 Reps
@8
@9
9
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@8
@9
10
Standing Calf Raise
2 Sets
30 Reps
@8
Day 2
1
Farmer's Walk (Weighted)
1 Set
1 mins
@7
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Rear Delt Fly (Cable)
2 Sets
15 Reps
@8
4
Deadlift (Barbell)
2 Sets
10 Reps
@7
5
Single Arm Row (Cable)
2 Sets
15 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@8
8
Tibialis Raises
2 Sets
30 Reps
@7
9
Ghb Situp
2 Sets
15 Reps
@8
10
Neck Curl
1 Set
20 Reps
@7
11
Neck Extension
1 Set
30 Reps
@7
Day 4
1
Farmer's Walk (Weighted)
1 Set
1 mins
@7
2
Face Pull
2 Sets
15 Reps
@7
3
Incline Fly Press (Dumbbell)
2 Sets
12 Reps
@8
4
Standing Pullover (Cable)
2 Sets
15 Reps
@7
5
Lateral Raise (Cable)
2 Sets
15 Reps
@8
6
Goblet Squat
2 Sets
15 Reps
@6.5
7
Hip Thrust (Barbell)
2 Sets
20 Reps
@7
8
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7.5
9
Single Arm Overhead Tricep Extension
2 Sets
15 Reps
@7.5
10
Tibialis Raises
2 Sets
30 Reps
@7
11
Ghb Situp
2 Sets
15 Reps
@7
12
Neck Flexion
1 Set
-
13
Neck Extension
1 Set
-
Day 5
1
Farmer's Walk (Weighted)
1 Set
1 mins
@7
2
Decline Bench Press (Barbell)
2 Sets
10 Reps
@8
3
Push Press (Barbell)
2 Sets
8 Reps
@7
4
Belt Squat
2 Sets
12 Reps
@7
5
Belt Squat Deadlift
2 Sets
12 Reps
@7
6
Belt Squat Neutral Grip Row
2 Sets
12 Reps
@7
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
8
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
9
Standing Calf Raise
2 Sets
30 Reps
@8