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Skibidi niggity

by Heitor Cruz
5.0
(1 rating)

Program Description

Get a big bench and squat while being aesthetic

Program Overview

  • Level
    Advanced, Novice, Intermediate, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jul 22, 2025 08:49
  • Last Edited
    Aug 20, 2025 02:16

Summary

Unleash your potential with the Skibidi Nigity program, an intense 8-week journey designed for serious lifters. Committing to six days a week, you'll dive into a structured routine featuring compound lifts like High Bar Squats and Bench Presses, alongside targeted accessory movements to sculpt your physique. This program emphasizes both strength and endurance, ensuring you build muscle while pushing your limits. Equip yourself with a full gym and get ready to transform your training!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.3%
Front Delts
10.8%
Triceps
10%
Quadriceps
9.4%
Lats
8.9%
Hamstrings
8.2%
Biceps
8.1%
Upper Back
8.1%
Glutes
7.4%
Middle Delts
6.6%
Adductors
4.8%
Abs
1.7%
Lower Back
1.1%
Forearms
0.9%
Rear Delts
0.9%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
80%
-
2
Dip (Weighted)
1
1
6 reps
6 reps
80%
78%
3
Shoulder Press (Machine)
3
6 reps
80%
4
Incline Chest Press (Machine)
3
AMRAP
80%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
82%
-
2
Dip (Weighted)
2
6 reps
80%
3
Shoulder Press (Machine)
3
6 reps
80%
4
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
85%
-
2
Dip (Weighted)
2
6 reps
82.5%
3
Shoulder Press (Machine)
3
6 reps
85%
4
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
85%
82.5%
80%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
85%
-
2
Dip (Weighted)
2
6 reps
82.5%
3
Shoulder Press (Machine)
3
6 reps
85%
4
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
85%
82.5%
80%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
87.5%
-
2
Dip (Weighted)
2
6 reps
85%
3
Shoulder Press (Machine)
3
6 reps
87.5%
4
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
87.5%
85%
82.5%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
90%
-
2
Dip (Weighted)
2
6 reps
87.5%
3
Shoulder Press (Machine)
3
6 reps
87.5%
4
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
87.5%
85%
85%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
80%
-
2
Dip (Weighted)
2
6 reps
80%
3
Shoulder Press (Machine)
3
6 reps
80%
4
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
80%
80%
80%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
95%
-
2
Dip (Weighted)
2
6 reps
90%
3
Shoulder Press (Machine)
3
6 reps
90%
4
Incline Chest Press (Machine)
1
1
1
8 reps
7 reps
6 reps
90%
90%
87.5%
5
Lateral Raise (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
82%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
82.5%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
82.5%
-
3
Romanian Deadlift (Barbell)
1
6 reps
87.5%
4
Lat Pulldown
3
AMRAP
82.5%
5
Single Arm Iso Row
3
AMRAP
87.5%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
87.5%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
85%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
85%
-
3
Romanian Deadlift (Barbell)
1
6 reps
90%
4
Lat Pulldown
3
AMRAP
85%
5
Single Arm Iso Row
3
AMRAP
90%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
87.5%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1
6 reps
85%
4
Lat Pulldown
3
AMRAP
80%
5
Single Arm Iso Row
3
AMRAP
85%
6
Preacher Curl (Barbell)
1
3
AMRAP
AMRAP
85%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
90%
2
Bent Over Row (Barbell)
2
1
AMRAP
AMRAP
90%
-
3
Romanian Deadlift (Barbell)
1
6 reps
95%
4
Lat Pulldown
3
AMRAP
90%
5
Single Arm Iso Row
3
AMRAP
95%
6
Preacher Curl (Barbell)
4
AMRAP
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
75%
2
Chest Press (Machine)
1
AMRAP
85%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
80%
2
Chest Press (Machine)
1
AMRAP
87.5%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
80%
2
Chest Press (Machine)
1
AMRAP
90%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
80%
2
Chest Press (Machine)
1
AMRAP
90%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
82.5%
2
Chest Press (Machine)
1
AMRAP
92.5%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
92.5%
87.5%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
85%
2
Chest Press (Machine)
1
AMRAP
95%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
92.5%
87.5%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
75%
2
Chest Press (Machine)
1
AMRAP
85%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
90%
2
Chest Press (Machine)
1
AMRAP
100%
3
Lateral Raise (Machine)
1
1
2
AMRAP
AMRAP
AMRAP
95%
90%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
75%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
85%
85%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
85%
80%
-
5
Leg Curl
3
AMRAP
80%
6
Leg Extension
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
77.5%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
85%
85%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
85%
82.5%
-
5
Leg Curl
3
AMRAP
80%
6
Leg Extension
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
80%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
87.5%
85%
4
Hip Adductor (Machine)
3
1
AMRAP
AMRAP
85%
-
5
Leg Curl
3
AMRAP
85%
6
Leg Extension
2
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
80%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
87.5%
85%
4
Hip Adductor (Machine)
3
1
AMRAP
AMRAP
85%
-
5
Leg Curl
3
AMRAP
85%
6
Leg Extension
2
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
82.5%
2
Belt Squat
1
1
AMRAP
AMRAP
92.5%
87.5%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
90%
87.5%
4
Hip Adductor (Machine)
3
1
AMRAP
AMRAP
87.5%
-
5
Leg Curl
3
AMRAP
87.5%
6
Leg Extension
2
AMRAP
87.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
85%
2
Belt Squat
1
1
AMRAP
AMRAP
92.5%
87.5%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
90%
90%
4
Hip Adductor (Machine)
3
1
AMRAP
AMRAP
90%
-
5
Leg Curl
3
AMRAP
87.5%
6
Leg Extension
2
AMRAP
87.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
75%
2
Belt Squat
1
1
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
85%
85%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
85%
80%
-
5
Leg Curl
3
AMRAP
80%
6
Leg Extension
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
90%
2
Belt Squat
1
1
AMRAP
AMRAP
92.5%
87.5%
3
Hip Thrust (Machine)
1
1
6 reps
5 reps
92.5%
92.5%
4
Hip Adductor (Machine)
2
1
1
AMRAP
AMRAP
AMRAP
95%
92.5%
-
5
Leg Curl
3
AMRAP
90%
6
Leg Extension
2
AMRAP
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
80%
75%
2
Barbell Row
2
AMRAP
80%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
80%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
80%
75%
2
Barbell Row
2
AMRAP
85%
3
Chest Press (Machine)
2
AMRAP
87.5%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
82.5%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
5 reps
80%
2
Barbell Row
2
AMRAP
85%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
4
AMRAP
85%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
80%
75%
2
Barbell Row
2
AMRAP
80%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
80%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
82.5%
77.5%
2
Barbell Row
2
AMRAP
82.5%
3
Chest Press (Machine)
2
AMRAP
87.5%
4
Lat Pulldown
1
3
AMRAP
AMRAP
87.5%
82.5%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
87.5%
82.5%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
87.5%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
85%
77.5%
2
Barbell Row
2
AMRAP
85%
3
Chest Press (Machine)
2
AMRAP
90%
4
Lat Pulldown
1
3
AMRAP
AMRAP
90%
85%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
90%
85%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
90%
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
80%
75%
2
Barbell Row
2
AMRAP
80%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
85%
80%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
85%
80%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
85%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
5 reps
5 reps
90%
80%
2
Barbell Row
2
AMRAP
90%
3
Chest Press (Machine)
2
AMRAP
85%
4
Lat Pulldown
1
3
AMRAP
AMRAP
95%
90%
5
Incline Bench Press (Barbell)
1
2
6 reps
7 reps
95%
90%
6
Preacher Curl (Barbell)
1
2
AMRAP
AMRAP
95%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
85%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
87.5%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
90%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
90%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
92.5%
2
Hip Thrust (Barbell)
2
AMRAP
87.5%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
92.5%
87.5%
82.5%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
87.5%
82.5%
5
Leg Extension
1
1
AMRAP
AMRAP
92.5%
87.5%
6
Leg Curl
1
1
AMRAP
AMRAP
87.5%
82.5%
7
Larsen Press (Barbell)
3
6 reps
77.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
95%
2
Hip Thrust (Barbell)
2
AMRAP
87.5%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
95%
90%
85%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
90%
85%
5
Leg Extension
1
1
AMRAP
AMRAP
95%
90%
6
Leg Curl
1
1
AMRAP
AMRAP
90%
85%
7
Larsen Press (Barbell)
3
6 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
85%
2
Hip Thrust (Barbell)
2
AMRAP
85%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
85%
80%
5
Leg Extension
1
1
AMRAP
AMRAP
90%
85%
6
Leg Curl
1
1
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3
6 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
100%
2
Hip Thrust (Barbell)
2
AMRAP
90%
3
Belt Squat
1
1
1
AMRAP
AMRAP
AMRAP
100%
95%
85%
4
Hip Adductor (Machine)
1
1
AMRAP
AMRAP
95%
90%
5
Leg Extension
1
1
AMRAP
AMRAP
100%
90%
6
Leg Curl
1
1
AMRAP
AMRAP
95%
90%
7
Larsen Press (Barbell)
3
6 reps
85%
Week 1
1 / 8 Weeks
Day 2
1
High Bar Squat (Barbell)
2 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
2 Sets
1 Set
AMRAP
AMRAP
80%
-
3
Romanian Deadlift (Barbell)
1 Set
6 Reps
85%
4
Lat Pulldown
3 Sets
AMRAP
80%
5
Single Arm Iso Row
3 Sets
AMRAP
85%
6
Preacher Curl (Barbell)
1 Set
3 Sets
AMRAP
AMRAP
85%
80%
Day 3
1
Bench Press (Close Grip)
2 Sets
5 Reps
75%
2
Chest Press (Machine)
1 Set
AMRAP
85%
3
Lateral Raise (Machine)
1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
90%
85%
80%
Day 4
1
Tempo Squat (Barbell)
2 Sets
5 Reps
75%
2
Belt Squat
1 Set
1 Set
AMRAP
AMRAP
90%
85%
3
Hip Thrust (Machine)
1 Set
1 Set
6 Reps
5 Reps
85%
85%
4
Hip Adductor (Machine)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
80%
-
5
Leg Curl
3 Sets
AMRAP
80%
6
Leg Extension
2 Sets
AMRAP
80%
Day 5
1
Tempo Bench Press
1 Set
1 Set
5 Reps
5 Reps
80%
75%
2
Barbell Row
2 Sets
AMRAP
80%
3
Chest Press (Machine)
2 Sets
AMRAP
85%
4
Lat Pulldown
1 Set
3 Sets
AMRAP
AMRAP
85%
80%
5
Incline Bench Press (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
85%
80%
6
Preacher Curl (Barbell)
1 Set
2 Sets
AMRAP
AMRAP
85%
80%
Day 6
1
Squat (Low Bar)
1 Set
5 Reps
85%
2
Hip Thrust (Barbell)
2 Sets
AMRAP
85%
3
Belt Squat
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
90%
85%
80%
4
Hip Adductor (Machine)
1 Set
1 Set
AMRAP
AMRAP
85%
80%
5
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
90%
85%
6
Leg Curl
1 Set
1 Set
AMRAP
AMRAP
85%
80%
7
Larsen Press (Barbell)
3 Sets
6 Reps
70%
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
80%
-
2
Dip (Weighted)
1 Set
1 Set
6 Reps
6 Reps
80%
78%
3
Shoulder Press (Machine)
3 Sets
6 Reps
80%
4
Incline Chest Press (Machine)
3 Sets
AMRAP
80%
5
Lateral Raise (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Heitor CruzAge 16, Man
2 months ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Didnt hit calves🙏🙏