logo
BoostcampPNG

DEFENDER

by Mark H.

Program Description

Strenght/hypertrophic

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2025 03:14
  • Last Edited
    Sep 18, 2025 08:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Upper Back
11.2%
Chest
7.9%
Biceps
7.4%
Front Delts
7.2%
Forearms
7.2%
Lats
6.3%
Middle Delts
5.8%
Abs
5.8%
Glutes
5.1%
Hamstrings
4.7%
Neck
4.7%
Quadriceps
4.2%
Rear Delts
3.3%
Cardio
2.3%
Lower Back
1.4%
Adductors
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
60%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
63%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
66%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
70%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
73%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
76%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
80%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
83%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
85%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
AMRAP
87%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9-10
3B
French Press
2
8-12 reps
RPE 9-10
4A
Neck Extension
2
10-20 reps
RPE 9-10
4B
Ab Wheel
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
60%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
63%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
66%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
70%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
73%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
76%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
80%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
83%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
85%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
87%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
2
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
4A
Neck Flexion
2
10-20 reps
RPE 9-10
4B
Wrist Curls
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Zercher Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Z Press
2
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9-10
3B
Skull Crusher (Barbell)
2
6-10 reps
RPE 9-10
4A
Farmer's Walk (Weighted)
3
10-15 reps
RPE 9-10
4B
Face Pull
3
10-15 reps
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
60%
60%
60%
1B
Chest Supported Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2A
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
3A
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3B
French Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4A
Neck Extension
1 Set
1 Set
10-20 Reps
10-20 Reps
@9-10
@9-10
4B
Ab Wheel
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
Day 2
1
Rucking
1 Set
-60 mins
-
2
Punching Bag
1 Set
-60 mins
-
Day 3
1A
Bench Press (Close Grip)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
60%
60%
60%
1B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2A
High Bar Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
3A
Seated Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
4A
Neck Flexion
1 Set
1 Set
10-20 Reps
10-20 Reps
@9-10
@9-10
4B
Wrist Curls
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
Day 4
1
Rucking
1 Set
-60 mins
-
2
Punching Bag
1 Set
-60 mins
-
Day 5
1A
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
1B
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
2A
Zercher Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Z Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9-10
@9-10
3B
Skull Crusher (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9-10
@9-10
4A
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
4B
Face Pull
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10