Program Description
I am not a trainer so if you're going to try my program keep that in mind I might have no idea what I'm doing. I took a lot of inspiration from mass impact by GVS I strongly recommend you go check out that program because he does know what he's doing, that changed this one a bit and put in my favorite moves and took out the cardio sections because my lifestyle is very active already I get 10,000 to 20,000 steps a day so I don't want playing cardio sections I'll just put them in when I feel like it so that extra time I added some more movements as well to his program, also I didn't put any notes in there because I'm lazy and the reps don't change on this again because I'm lazy but ideally I would do different Rep ranges around two to three months into the program so if you're doing 8 to 15 for the first couple months maybe go 6 to 10 after that
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedAug 08, 2025 12:29
- Last EditedAug 09, 2025 01:55
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15-20 reps
-
2
Pull Up Behind The Neck
3
8-12 reps
-
3
Snatch Grip High Pull
3
8-12 reps
-
4
Pullover (EZ Bar)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
8-10 reps
-
7
Ab Wheel
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5
Cable Dips
3
10-15 reps
-
6
Lu Raise
3
10-15 reps
-
7
Modified Dragon Fly
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge Matrix
3
15-30 reps
-
2
Back Extension (Weighted)
3
8-15 reps
-
3
standing leg extension
3
8-15 reps
-
4
Seated Hamstring Curl
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
-
2
Behind-the-Neck Push Press
3
8-15 reps
-
3
Ring Row (Weighted)
3
8-15 reps
-
4
Hammer Curl (Dumbbell)
3
8-15 reps
-
5
Single Arm Row (Cable)
3
8-15 reps
-
6
Farmer's Walk (Weighted)
3
-
-
7
Decline Sit Up (Weighted)
3
8-15 reps
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up (Weighted)
3
8-15 reps
-
2
Larson press
3
8-15 reps
-
3
Deficit Handstand Push Up
3
8-15 reps
-
4
JM Press
3
8-15 reps
-
5
Tricep Rope Push Down (Cable)
3
8-15 reps
-
6
Neck Curl
1
AMRAP
-
7
Hanging Leg Raise Weighted
1
AMRAP
-
Download App to Unlock
Week 1
1 / 18 Weeks
Day 1
1
Romanian Deadlift (Barbell)3 Sets
15-20 Reps
-
2
Pull Up Behind The Neck3 Sets
8-12 Reps
-
3
Snatch Grip High Pull3 Sets
8-12 Reps
-
4
Pullover (EZ Bar)3 Sets
12-15 Reps
-
5
Rear Delt Fly (Cable)3 Sets
10-15 Reps
-
6
Bicep Curl (EZ Bar)3 Sets
8-10 Reps
-
7
Ab Wheel1 Set
AMRAP
-
Day 2
1
Face Pull3 Sets
10-15 Reps
-
2
Dip (Weighted)3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
5
Cable Dips3 Sets
10-15 Reps
-
6
Lu Raise3 Sets
10-15 Reps
-
7
Modified Dragon Fly1 Set
AMRAP
-
Day 3
1
Lunge Matrix3 Sets
15-30 Reps
-
2
Back Extension (Weighted)3 Sets
8-15 Reps
-
3
standing leg extension3 Sets
8-15 Reps
-
4
Seated Hamstring Curl3 Sets
8-15 Reps
-
5
Preacher Curl (Dumbbell)3 Sets
8-15 Reps
-
6
Neck Curl1 Set
AMRAP
-
7
Landmine Twist1 Set
AMRAP
-
Day 4
1
Pull-Up (Weighted)3 Sets
8-12 Reps
-
2
Behind-the-Neck Push Press3 Sets
8-15 Reps
-
3
Ring Row (Weighted)3 Sets
8-15 Reps
-
4
Hammer Curl (Dumbbell)3 Sets
8-15 Reps
-
5
Single Arm Row (Cable)3 Sets
8-15 Reps
-
6
Farmer's Walk (Weighted)3 Sets
-
-
7
Decline Sit Up (Weighted)3 Sets
8-15 Reps
-
Day 5
1
Ring Push Up (Weighted)3 Sets
8-15 Reps
-
2
Larson press3 Sets
8-15 Reps
-
3
Deficit Handstand Push Up3 Sets
8-15 Reps
-
4
JM Press3 Sets
8-15 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
-
6
Neck Curl1 Set
AMRAP
-
7
Hanging Leg Raise Weighted1 Set
AMRAP
-