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Hybrid Mountain Dog & Tough Mudder prep

by Barry E.

Program Description

Hybrid training plan with strength workouts based around John Meadows Mountain dog training principles plus conditioning, running and other hybrid training in prep for Tough Mudder

Program Overview

  • Level
    Advanced
  • Goal
    Muscle, Strength, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2026 12:39
  • Last Edited
    Apr 05, 2026 06:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Triceps
10.2%
Quadriceps
9%
Front Delts
8.9%
Hamstrings
8.5%
Lats
8%
Glutes
7.4%
Chest
7.2%
Biceps
6.6%
Abs
4.5%
Middle Delts
4.3%
Rear Delts
3.8%
Other
3.2%
Forearms
2%
Lower Back
1.8%
Calves
1.6%
Adductors
1.2%
Cardio
0.9%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Push Up
2
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Hammer Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Push Up
2
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Hammer Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Push Up
2
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Hammer Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Pec Deck (Machine)
3
15 reps
-
5
Push Up
2
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
10 reps
-
8
Hammer Curl (Cable)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Cable Crossover
3
1
12 reps
8 reps
-
-
5
Pec Deck (Machine)
2
20 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Bicep Curl (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Cable Crossover
3
1
12 reps
8 reps
-
-
5
Pec Deck (Machine)
2
20 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Bicep Curl (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Cable Crossover
3
1
12 reps
8 reps
-
-
5
Pec Deck (Machine)
2
20 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Bicep Curl (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Cable Crossover
3
1
12 reps
8 reps
-
-
5
Pec Deck (Machine)
2
20 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Bicep Curl (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Cable Crossover
3
1
12 reps
8 reps
-
-
5
Pec Deck (Machine)
2
20 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Bicep Curl (Cable)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
15 reps
-
2
Incline Bench Press (Barbell)
5
6 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Cable Crossover
3
25 reps
-
6
Concentration Curl
4
12 reps
-
7
Preacher Curl (EZ Bar)
4
10 reps
-
8A
Hammer Curl (Dumbbell)
3
10 reps
-
8B
Pinwheel Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
15 reps
-
2
Incline Bench Press (Barbell)
5
6 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Cable Crossover
3
25 reps
-
6
Concentration Curl
4
12 reps
-
7
Preacher Curl (EZ Bar)
4
10 reps
-
8A
Hammer Curl (Dumbbell)
3
10 reps
-
8B
Pinwheel Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
15 reps
-
2
Incline Bench Press (Barbell)
5
6 reps
-
3
Dip (Assisted)
4
10 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Cable Crossover
3
25 reps
-
6
Concentration Curl
4
12 reps
-
7
Preacher Curl (EZ Bar)
4
10 reps
-
8A
Hammer Curl (Dumbbell)
3
10 reps
-
8B
Pinwheel Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
2
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Run
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
2
Run
6
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
15 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
20 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
5
1000 reps
400 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
6
1000 reps
400 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
8
1000 reps
400 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
10
1000 reps
400 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
1
5 mins
20 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Run
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Press
4
12 reps
-
3
Hack Squat
4
10 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Walking Lunge (Dumbbell)
3
20 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Press
4
12 reps
-
3
Hack Squat
4
10 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Walking Lunge (Dumbbell)
3
20 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Press
4
12 reps
-
3
Hack Squat
4
10 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Walking Lunge (Dumbbell)
3
20 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Leg Press
4
12 reps
-
3
Hack Squat
4
10 reps
-
4
Stiff Leg Deadlift
3
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Walking Lunge (Dumbbell)
3
20 reps
-
7
Standing Calf Raise
4
15 reps
-
8
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Squat (Barbell)
5
8 reps
-
3
Leg Press
3
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Lying Leg Curl
3
1
10 reps
8 reps
-
-
6
Hack Squat
3
12 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Squat (Barbell)
5
8 reps
-
3
Leg Press
3
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Lying Leg Curl
3
1
10 reps
8 reps
-
-
6
Hack Squat
3
12 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Squat (Barbell)
5
8 reps
-
3
Leg Press
3
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Lying Leg Curl
3
1
10 reps
8 reps
-
-
6
Hack Squat
3
12 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Squat (Barbell)
5
8 reps
-
3
Leg Press
3
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Lying Leg Curl
3
1
10 reps
8 reps
-
-
6
Hack Squat
3
12 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Squat (Barbell)
5
8 reps
-
3
Leg Press
3
15 reps
-
4
Stiff Leg Deadlift
4
10 reps
-
5
Lying Leg Curl
3
1
10 reps
8 reps
-
-
6
Hack Squat
3
12 reps
-
7
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
30 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Hack Squat
4
10 reps
-
4
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5
Single-Leg Leg Curl
4
10 reps
-
6
Walking Lunge (Dumbbell)
3
24 reps
-
7A
Seated Calf Raise
3
15 reps
-
7B
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
30 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Hack Squat
4
10 reps
-
4
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5
Single-Leg Leg Curl
4
10 reps
-
6
Walking Lunge (Dumbbell)
3
24 reps
-
7A
Seated Calf Raise
3
15 reps
-
7B
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
30 reps
-
2
Squat (Barbell)
5
5 reps
-
3
Hack Squat
4
10 reps
-
4
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5
Single-Leg Leg Curl
4
10 reps
-
6
Walking Lunge (Dumbbell)
3
24 reps
-
7A
Seated Calf Raise
3
15 reps
-
7B
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Leg Press
3
10 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
5
10 reps
-
1B
Box Jump
5
8 reps
-
1C
Burpee
5
6 reps
-
1D
Rest
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
8
0.33 mins
-
2
Push Up
8
0.33 mins
-
3
Mountain Climber
8
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
2
200 reps
-
1B
SkiErg
2
15 reps
-
1C
Treadmill
2
200 reps
-
1D
Wall Ball
2
20 reps
-
1E
Treadmill
2
200 reps
-
1F
Prowler Push
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
5 reps
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
15 reps
-
2
Thruster (Dumbbell)
3
8 reps
-
3
Sandbag Zercher Carry
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
6
12 reps
-
1B
Box Jump
6
10 reps
-
1C
Burpee
6
8 reps
-
1D
Inverted Row
6
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
8
0.33 mins
-
2
Push Up
8
0.33 mins
-
3
Mountain Climber
8
0.33 mins
-
4
Renegade Row
8
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
3
400 reps
-
1B
Rowing Machine
3
15 reps
-
1C
Treadmill
3
400 reps
-
1D
Wall Ball
3
20 reps
-
1E
Treadmill
3
400 reps
-
1F
Prowler Push
3
15 reps
-
1G
Burpee Broad Jumps
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
6 reps
-
1B
Push Up
1
12 reps
-
1C
Squat (Bodyweight)
1
20 reps
-
2
Thruster (Dumbbell)
4
8 reps
-
3A
Sandbag Zercher Carry
1
40 reps
-
3B
Box Jump
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
7
15 reps
-
1B
Box Jump
7
12 reps
-
1C
Burpee
7
10 reps
-
1D
Inverted Row
7
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
8
0.33 mins
-
2
Pull-Up (Assisted)
8
0.33 mins
-
3
Mountain Climber
8
0.33 mins
-
4
Renegade Row
8
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
4
400 reps
-
1B
SkiErg
4
20 reps
-
1C
Treadmill
4
400 reps
-
1D
Wall Ball
4
25 reps
-
1E
Treadmill
4
400 reps
-
1F
Prowler Push
4
20 reps
-
1G
Burpee Broad Jumps
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
8 reps
-
1B
Push Up
1
15 reps
-
1C
Squat (Bodyweight)
1
25 reps
-
2
Thruster (Dumbbell)
5
8 reps
-
3A
Sandbag Zercher Carry
1
50 reps
-
3B
Box Jump
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
5
10 reps
-
1B
Box Jump
5
8 reps
-
1C
Burpee
5
6 reps
-
1D
Rest
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
8
0.33 mins
-
2
Push Up
8
0.33 mins
-
3
Mountain Climber
8
0.33 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Treadmill
2
200 reps
-
1B
Rowing Machine
2
10 reps
-
1C
Treadmill
2
200 reps
-
1D
Wall Ball
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
5 reps
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Skull Crusher (Barbell)
4
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Skull Crusher (Barbell)
4
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Skull Crusher (Barbell)
4
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Face Pull
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
10 reps
-
3
Rear Delt Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Face Pull
4
20 reps
-
6
Skull Crusher (Barbell)
4
10 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
8
Tricep Rope Push Down (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Arnold Press
3
12 reps
-
5A
Face Pull
4
15 reps
-
5B
Cable External Rotation
4
15 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
3
12 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Arnold Press
3
12 reps
-
5A
Face Pull
4
15 reps
-
5B
Cable External Rotation
4
15 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
3
12 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Face Pull
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Arnold Press
3
12 reps
-
5A
Face Pull
4
15 reps
-
5B
Cable External Rotation
4
15 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
3
12 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Arnold Press
3
12 reps
-
5A
Face Pull
4
15 reps
-
5B
Cable External Rotation
4
15 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
3
12 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Rear Delt Fly (Dumbbell)
4
15 reps
-
4
Arnold Press
3
12 reps
-
5A
Face Pull
4
15 reps
-
5B
Cable External Rotation
4
15 reps
-
6
Bench Press (Close Grip)
4
10 reps
-
7
Skull Crusher (Barbell)
3
12 reps
-
8
Tricep Pushdown (Cable)
3
3
12 reps
20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Face Pull
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
1
15 reps
10 reps
8 reps
-
-
-
2
Push Press (Barbell)
4
6 reps
-
3
Rear Delt Fly (Cable)
4
15 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
4B
Partial Lateral Raise (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
8A
Tricep Rope Push Down (Cable)
2
15 reps
-
8B
Overhead Tricep Extension (Cable)
2
15 reps
-
8C
Dip (Assisted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
1
15 reps
10 reps
8 reps
-
-
-
2
Push Press (Barbell)
4
6 reps
-
3
Rear Delt Fly (Cable)
4
15 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
4B
Partial Lateral Raise (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
8A
Tricep Rope Push Down (Cable)
2
15 reps
-
8B
Overhead Tricep Extension (Cable)
2
15 reps
-
8C
Dip (Assisted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
1
15 reps
10 reps
8 reps
-
-
-
2
Push Press (Barbell)
4
6 reps
-
3
Rear Delt Fly (Cable)
4
15 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
4B
Partial Lateral Raise (Dumbbell)
3
12 reps
-
5
Shrug (Barbell)
3
15 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
8A
Tricep Rope Push Down (Cable)
2
15 reps
-
8B
Overhead Tricep Extension (Cable)
2
15 reps
-
8C
Dip (Assisted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
10 reps
-
3
Face Pull
3
20 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Rack Pull (Barbell)
4
8 reps
-
7
Face Pull
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Rack Pull (Barbell)
4
8 reps
-
7
Face Pull
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Rack Pull (Barbell)
4
8 reps
-
7
Face Pull
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Pullover (Dumbbell)
3
15 reps
-
6
Rack Pull (Barbell)
4
8 reps
-
7
Face Pull
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
5
8 reps
-
3
T-Bar Row
4
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
12 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Deadlift (Barbell)
4
6 reps
-
7
Straight Arm Pulldown
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
5
8 reps
-
3
T-Bar Row
4
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
12 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Deadlift (Barbell)
4
6 reps
-
7
Straight Arm Pulldown
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
5
8 reps
-
3
T-Bar Row
4
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
12 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Deadlift (Barbell)
4
6 reps
-
7
Straight Arm Pulldown
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
5
8 reps
-
3
T-Bar Row
4
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
12 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Deadlift (Barbell)
4
6 reps
-
7
Straight Arm Pulldown
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
4
10 reps
-
2
Pull-Up (Assisted)
5
8 reps
-
3
T-Bar Row
4
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
12 reps
-
5
Single Arm Row (Cable)
3
12 reps
-
6
Deadlift (Barbell)
4
6 reps
-
7
Straight Arm Pulldown
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
5
8 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
3
Pendlay Row
4
8 reps
-
4
Deadlift (Barbell)
4
5 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7A
Straight Arm Pulldown
2
15 reps
-
7B
Straight Arm Pulldown
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
5
8 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
3
Pendlay Row
4
8 reps
-
4
Deadlift (Barbell)
4
5 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7A
Straight Arm Pulldown
2
15 reps
-
7B
Straight Arm Pulldown
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
5
8 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
3
Pendlay Row
4
8 reps
-
4
Deadlift (Barbell)
4
5 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Lat Pulldown
3
15 reps
-
7A
Straight Arm Pulldown
2
15 reps
-
7B
Straight Arm Pulldown
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
2
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
8000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
11000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
8000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
13000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
14000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
16000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
18000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
19000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
21000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
12000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
16000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
13000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
10000 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Push Up
1 Set
1 Set
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Hammer Curl (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
Run
1 Set
20 mins
-
2
Run
1 Set
1 Set
1 Set
1 Set
100 Reps
100 Reps
100 Reps
100 Reps
-
-
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 4
1A
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
1B
Box Jump
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
1C
Burpee
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
-
1D
Rest
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 6
1
Meadow Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 7
1
Run
1 Set
8000 Reps
-