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Farnese Hercules

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Program Description

To build a chest with mass. A back that could lift anything. Hercules vs cacus in Italy and the Farnese Hercules.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 02, 2025 01:44
  • Last Edited
    Aug 20, 2025 12:05

Summary

Unleash your inner strength with the Farnese Hercules program, a comprehensive 18-week journey designed for serious lifters. Committing to five days a week, you'll tackle a variety of compound and isolation exercises, including front squats, deadlifts, and overhead presses, all aimed at building muscle and enhancing overall power. Each session is meticulously crafted to challenge your limits and promote growth, ensuring you stay motivated and on track. Equip your garage gym and prepare to sculpt a physique worthy of the legendary Hercules!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.5%
Triceps
8.5%
Chest
8.1%
Lats
8.1%
Front Delts
7.7%
Neck
7.5%
Biceps
5.9%
Abs
5.7%
Middle Delts
5.4%
Glutes
5.2%
Quadriceps
4.5%
Hamstrings
3.9%
Forearms
3.4%
Calves
3.1%
Rear Delts
3.1%
Lower Back
2.9%
Stretching
2.1%
Other
0.4%
Adductors
0%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
3
1
15 reps
-
RPE 10
5
Bicep Curl (Barbell)
3
1
10 reps
-
RPE 10
6
Standing Calf Raise
3
10 reps
-
7
Skull Crusher (Barbell)
3
15 reps
-
8
Wrist Curls
2
RPE 10
9
Reverse Wrist Curl (Barbell)
2
RPE 10
10
Neck Flexion
3
15 reps
-
11
Neck Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Barbell Row
3
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Skull Crusher (Barbell)
4
15 reps
-
8
Neck Flexion
6
50 reps
-
9
Neck Curl
4
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
5
10 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Rear Delt Row
4
15 reps
RPE 10
4
Chin-Up (Weighted)
3
5 reps
-
5
Abs Crunch (Weighted)
3
RPE 10
6
Bench Press (Close Grip)
3
RPE 10
7
Wrist Curls
2
10 reps
-
8
Reverse Wrist Curl (Barbell)
2
10 reps
-
9
Neck Flexion
2
50 reps
-
10
Neck Curl
2
50 reps
-
11
Landmine Oblique Twist
3
10 reps
-
12
Deadlift (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
-
2
Chest Supported Row (Machine)
5
10 reps
-
3
Bench Press (Barbell)
5
1
5 reps
20 reps
-
RPE 10
4
Rear Delt Row
3
20 reps
RPE 10
5
Chin-Up (Weighted)
3
5 reps
-
6
Abs Crunch (Weighted)
3
RPE 10
7
Bench Press (Close Grip)
3
RPE 10
8
Wrist Curls
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
4
15 reps
RPE 10
4
Kroc Row
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
4
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
3
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Neck Extension
3
50 reps
-
3
Neck Curl
4
50 reps
-
4
Couch Stretch
1
1 mins
-
5
Elevated Pigeon Stretch
1
1 mins
-
6
Thoracic Extension Stretch
1
1 mins
-
7
Supine Spinal Twist Stretch
1
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
4
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
9
Neck Flexion
3
15 reps
-
10
Neck Curl
1
-
11
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Kroc Row
4
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
15 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
2
RPE 9
9
Single Leg Calf Raise (Bodyweight)
4
RPE 10
10
Shrug (Barbell)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bench Press (Close Grip)
3
10 reps
-
4
Lying Reverse Fly
3
15 reps
-
5
Pull-Up (Weighted)
3
5 reps
-
6
Hanging Knee Raise
3
RPE 10
7
Landmine Oblique Twist
4
10 reps
-
8
Shrug (Barbell)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 4
1
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
10 Reps
-
4
Lying Reverse Fly
4 Sets
15 Reps
-
5
Pull-Up (Weighted)
3 Sets
5 Reps
-
6
Hanging Knee Raise
3 Sets
@10
7
Landmine Oblique Twist
4 Sets
10 Reps
-
8
Shrug (Barbell)
3 Sets
10 Reps
-
9
Neck Flexion
3 Sets
15 Reps
-
10
Neck Curl
1 Set
-
11
Wrist Curls
2 Sets
@10
Day 3
1
High Bar Squat (Barbell)
5 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
4 Sets
15 Reps
@10
4
Kroc Row
3 Sets
10 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Upright Row (Barbell)
3 Sets
15 Reps
-
7
Preacher Curl (Dumbbell)
4 Sets
10 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
@9
9
Single Leg Calf Raise (Bodyweight)
3 Sets
@10
10
Shrug (Barbell)
4 Sets
@10
Day 1
1
High Bar Squat (Barbell)
3 Sets
5 Reps
-
2
Barbell Row
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
-
@10
5
Bicep Curl (Barbell)
3 Sets
1 Set
10 Reps
-
@10
6
Standing Calf Raise
3 Sets
10 Reps
-
7
Skull Crusher (Barbell)
3 Sets
15 Reps
-
8
Wrist Curls
2 Sets
@10
9
Reverse Wrist Curl (Barbell)
2 Sets
@10
10
Neck Flexion
3 Sets
15 Reps
-
11
Neck Curl
2 Sets
15 Reps
-
Day 2
1
Chest Supported Row (Machine)
5 Sets
10 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Rear Delt Row
4 Sets
15 Reps
@10
4
Chin-Up (Weighted)
3 Sets
5 Reps
-
5
Abs Crunch (Weighted)
3 Sets
@10
6
Bench Press (Close Grip)
3 Sets
@10
7
Wrist Curls
2 Sets
10 Reps
-
8
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
-
9
Neck Flexion
2 Sets
50 Reps
-
10
Neck Curl
2 Sets
50 Reps
-
11
Landmine Oblique Twist
3 Sets
10 Reps
-
12
Deadlift (Barbell)
3 Sets
10 Reps
-