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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
    Nov 17, 2024 09:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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