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 19, 2025 08:02
Summary
Unleash your inner warrior with the "Vegeta Mass Impact Inspiration" program, a comprehensive 18-week journey designed for serious lifters. Committing to five days a week, you'll tackle a mix of supersets and compound movements that prioritize muscle growth and strength across all major muscle groups. From powerful deadlifts to intense overhead presses, each session is crafted to push your limits and maximize gains. Prepare to transform your physique and elevate your training game with this dynamic and challenging program!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
11%
Biceps
9.8%
Middle Delts
9.2%
Lats
8.7%
Upper Back
8.4%
Rear Delts
8.4%
Hamstrings
6.1%
Lower Back
6.1%
Abs
6%
Glutes
4.9%
Chest
3.7%
Forearms
2.6%
Neck
1%
Quadriceps
0.6%
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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
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
3
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
3B
Preacher Curl (Dumbbell)
3
8-15 reps
-
4
pelican curl
1
AMRAP
-
5
Hammer Curl (Dumbbell)
1
AMRAP
-
6
Lu Raise
1
AMRAP
-
7
Landmine Twist
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Ring Row (Weighted)
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
3
AMRAP
-
4
Decline Sit Up (Weighted)
3
8-15 reps
-
5
Jefferson Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1A
Romanian Deadlift (Barbell)3 Sets
15-20 Reps
-
1B
Pull Up Behind The Neck3 Sets
8-12 Reps
-
2A
Snatch Grip High Pull3 Sets
8-12 Reps
-
2B
Hamstring Curl3 Sets
12-15 Reps
-
3A
Rear Delt Fly (Cable)3 Sets
10-15 Reps
-
3B
Pullover (EZ Bar)3 Sets
8-10 Reps
-
4
Ab Wheel1 Set
AMRAP
-
Day 2
1A
Face Pull3 Sets
10-15 Reps
-
1B
Dip (Weighted)3 Sets
8-12 Reps
-
2A
Overhead Press (Barbell)3 Sets
8-12 Reps
-
2B
Lunge Matrix3 Sets
AMRAP
-
3A
Cable Dips3 Sets
10-15 Reps
-
3B
Lu Raise3 Sets
10-15 Reps
-
4
Modified Dragon Fly1 Set
AMRAP
-
Day 3
1A
Tricep Rope Push Down (Cable)3 Sets
15-30 Reps
-
1B
Bicep Curl (EZ Bar)3 Sets
8-15 Reps
-
2
Deficit Handstand Push Up1 Set
AMRAP
-
3A
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
-
3B
Preacher Curl (Dumbbell)3 Sets
8-15 Reps
-
4
pelican curl1 Set
AMRAP
-
5
Hammer Curl (Dumbbell)1 Set
AMRAP
-
6
Lu Raise1 Set
AMRAP
-
7
Landmine Twist1 Set
AMRAP
-
Day 4
1A
Pull-Up (Weighted)3 Sets
8-12 Reps
-
1B
Back Extension (Weighted)3 Sets
8-15 Reps
-
2A
Behind-the-Neck Push Press3 Sets
8-15 Reps
-
2B
Ring Row (Weighted)3 Sets
8-15 Reps
-
3
Farmer's Walk (Weighted)1 Set
AMRAP
-
4
Decline Sit Up (Weighted)1 Set
AMRAP
-
5
Jefferson Curl1 Set
AMRAP
-
Day 5
1A
Ring Push Up (Weighted)3 Sets
8-15 Reps
-
1B
pistol squat assisted3 Sets
8-15 Reps
-
2A
Larson press3 Sets
8-15 Reps
-
2B
ring fly3 Sets
AMRAP
-
3
bridge push up1 Set
AMRAP
-
4
Neck Curl1 Set
AMRAP
-
5
Hanging Leg Raise Weighted1 Set
AMRAP
-