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BoostcampPNG

Zac-Brody-mashup

by Jay B.
1 athletes joined

Program Description

Be big and strong

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 27, 2025 06:29
  • Last Edited
    Oct 01, 2025 12:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Hamstrings
10.2%
Glutes
10.2%
Abs
8.4%
Triceps
8.1%
Upper Back
7.7%
Front Delts
6.5%
Biceps
6.3%
Middle Delts
5%
Chest
4.7%
Lower Back
4.6%
Lats
3.7%
Forearms
3%
Adductors
2.5%
Olympic
1.8%
Rear Delts
1.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
5 reps
50 reps
-
-
2
Incline Fly Press (Dumbbell)
3
5 reps
-
3
Goblet Squat
5
8 reps
-
4
Sled Push
3
1 reps
-
5
Sled Pull
3
1 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Jump Squat
3
5 reps
-
3
Lat Pulldown
4
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Seated Hamstring Curl
5
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
5
5 reps
-
2
Seated Overhead Press (Dumbbell)
3
8 reps
-
3
Reverse Hyperextension
3
12 reps
-
4
Landmine Twist
4
8 reps
-
5
Russian Twist (Dumbbell)
4
8 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
4 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Kettlebell Clean
3
1 reps
-
7
Around The World
3
1 reps
-
8
Face Pull
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
5 Reps
50 Reps
-
-
2
Incline Fly Press (Dumbbell)
3 Sets
5 Reps
-
3
Goblet Squat
5 Sets
8 Reps
-
4
Sled Push
3 Sets
1 Reps
-
5
Sled Pull
3 Sets
1 Reps
-
6
Skull Crusher (Barbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Jump Squat
3 Sets
5 Reps
-
3
Lat Pulldown
4 Sets
8 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Seated Hamstring Curl
5 Sets
8 Reps
-
Day 3
1
Hammer Curl (Dumbbell)
5 Sets
5 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
-
3
Reverse Hyperextension
3 Sets
12 Reps
-
4
Landmine Twist
4 Sets
8 Reps
-
5
Russian Twist (Dumbbell)
4 Sets
8 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Clean Pull
3 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
4 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
6
Kettlebell Clean
3 Sets
1 Reps
-
7
Around The World
3 Sets
1 Reps
-
8
Face Pull
3 Sets
12 Reps
-