Program Description
credit demers personal trainer
Program Overview
- LevelAdvanced, Intermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedNov 27, 2024 06:50
- Last EditedJun 18, 2025 08:40
Summary
Unleash your inner superhero with the Spiderman 2099 maxing program! Over 16 weeks, you’ll engage in a dynamic 4-day split designed to build strength and power through compound movements like deadlifts and squats, alongside targeted upper body supersets. Each session is crafted to challenge your limits, ensuring you develop a balanced physique and explosive performance. Equip your garage gym and get ready to transform your training routine into a web-slinging adventure!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Week 1
1 / 16 Weeks
Day 2
1
Deadlift (Barbell)4 Sets
8 Reps
-
2
Squat (Barbell)3 Sets
10 Reps
-
3
Single Leg Romanian Deadlift3 Sets
12 Reps
-
4
Farmer's Walk (Weighted)3 Sets
1 mins
-
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)4 Sets
10 Reps
-
3A
Seated Row (Cable)3 Sets
15 Reps
-
3B
Push Up3 Sets
15 Reps
-
4A
Bicep Curl (Barbell)3 Sets
8 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
Day 3
1
Seated Wide-Grip Row (Cable)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
3A
Single Arm Row (Dumbbell)3 Sets
12 Reps
-
3B
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4A
Hammer Curl3 Sets
12 Reps
-
4B
Lateral Raise (Cable)3 Sets
12 Reps
-
5
Shrug (Barbell)3 Sets
10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)4 Sets
12 Reps
-
2
Squat (Barbell)3 Sets
12 Reps
-
3
Hip Thrust (Dumbbell)3 Sets
12 Reps
-
4
Farmer's Walk (Weighted)4 Sets
1 mins
-