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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 02, 2025 04:09
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
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 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
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 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
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 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
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 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
-
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
Front Squat (Barbell)
5 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
@10
4
Kroc Row
4 Sets
10 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Upright Row (Barbell)
3 Sets
15 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
@9
9
Single Leg Calf Raise (Bodyweight)
4 Sets
@10
10
Shrug (Barbell)
4 Sets
@10
Day 1
1
Front 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)
4 Sets
15 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Skull Crusher (Barbell)
4 Sets
15 Reps
-
8
Neck Flexion
6 Sets
50 Reps
-
9
Neck Curl
4 Sets
50 Reps
-
Day 2
1
Deadlift (Deficit)
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
5 Sets
10 Reps
-
3
Bench Press (Barbell)
5 Sets
1 Set
5 Reps
20 Reps
-
@10
4
Rear Delt Row
3 Sets
20 Reps
@10
5
Chin-Up (Weighted)
3 Sets
5 Reps
-
6
Abs Crunch (Weighted)
3 Sets
@10
7
Bench Press (Close Grip)
3 Sets
@10
8
Wrist Curls
4 Sets
10 Reps
-
Day 3
1
Stretching
1 Set
5 mins
-
2
Neck Extension
3 Sets
50 Reps
-
3
Neck Curl
4 Sets
50 Reps
-
4
Couch Stretch
1 Set
1 mins
-
5
Elevated Pigeon Stretch
1 Set
1 mins
-
6
Thoracic Extension Stretch
1 Set
1 mins
-
7
Supine Spinal Twist Stretch
1 Set
1 mins
-
8
Pigeon Stretch with Thoracic Rotation
1 Set
1 mins
-
Day 5
1
Hip Thrust (Barbell)
4 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
3 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
-