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The Anvil Protocol

by Braden Manning

Program Description

PURPOSE: If you want to get stronger and put on more mass than ever before, this is the program for you. The Anvil Protocol is a seven week powerbuilding program designed to be ran as a block multiple times in a row, which is made possible by the integrated deload week at the end. The Anvil Protocol also directly trains grip and neck strength as well, which you won't find with any other programs. The program comprises of a basic U/L split with a pump day to end your week off right. RECOMMENDED SCHEDULE: Monday - Upper (Bench Focus) Tuesday - Lower (Squat Focus) Wednesday - Rest / Cardio Thursday - Upper (OHP & Back) Friday - Lower (Deadlift Focus) Saturday - Arms & Neck Sunday - Rest PROGRESSION GUIDELINES: Compound Lifts - Follow percentages Accessories - Add weight and/or reps weekly Grip Training - Increase time, reps, or weight/resistance weekly Neck Training - Add weight and/or reps each week. Be careful with this so you don't hurt yourself IMPORTANT NOTES: If you have never trained your neck, BE GENTLE! You don't want to injure yourself immediately. Pay attention to RPE! They change as the weeks go on so be sure to check them week to week as the intensity fluctuates. It is recommended that you use 90% of your 1RM as your "training max" when prompted to input it. Progress is made through slow and steady improvement, let the program do the thinking for you. Lastly, make it your own! If you have access to some better equipment, please use it! This is made to be able to be done at most gyms around the world and might not have your favorite machine on here.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2025 07:15
  • Last Edited
    Aug 06, 2025 01:01
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
75%
2
Barbell Row
4
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Pec Deck (Machine)
3
12-15 reps
RPE 7
6
Lat Pulldown
3
10-12 reps
RPE 7
7
Plate Pinch
3
0.5 mins
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
77.5%
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 8
7
Plate Pinch
3
0.5 mins
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
80%
2
Barbell Row
4
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 8
7
Plate Pinch
3
0.5 mins
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
82.5%
2
Barbell Row
4
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
6
Lat Pulldown
3
10-12 reps
RPE 9
7
Plate Pinch
3
0.5 mins
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
85%
2
Barbell Row
4
6-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Pec Deck (Machine)
3
12-15 reps
RPE 9
6
Lat Pulldown
3
10-12 reps
RPE 9
7
Plate Pinch
3
0.5 mins
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
87.5%
2
Barbell Row
4
6-8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Pec Deck (Machine)
3
12-15 reps
RPE 9.5
6
Lat Pulldown
3
10-12 reps
RPE 9.5
7
Plate Pinch
3
0.5 mins
RPE 9.5
8
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
60%
2
Barbell Row
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6
4
Seated Row (Cable)
3
10-12 reps
RPE 6
5
Pec Deck (Machine)
3
12-15 reps
RPE 6
6
Lat Pulldown
3
10-12 reps
RPE 6
7
Plate Pinch
3
0.5 mins
RPE 6
8
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
3
Leg Press (Quad Focused)
3
10-12 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
12-15 reps
RPE 7
6
Seated Calf Raise
4
12-15 reps
RPE 7
7
Dead Hang
3
1-100 mins
RPE 10
8
Neck Curl
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press (Quad Focused)
3
10-12 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 8
7
Dead Hang
3
1-100 mins
RPE 10
8
Neck Curl
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press (Quad Focused)
3
10-12 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Hip Abductor (Machine)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-15 reps
RPE 8
7
Dead Hang
3
1-100 mins
RPE 10
8
Neck Curl
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82.5%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Leg Press (Quad Focused)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Seated Calf Raise
4
12-15 reps
RPE 9
7
Dead Hang
3
1-100 mins
RPE 10
8
Neck Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Leg Press (Quad Focused)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9
6
Seated Calf Raise
4
12-15 reps
RPE 9
7
Dead Hang
3
1-100 mins
RPE 10
8
Neck Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
87.5%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9.5
3
Leg Press (Quad Focused)
3
10-12 reps
RPE 9.5
4
Hamstring Curl
3
12-15 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12-15 reps
RPE 9.5
6
Seated Calf Raise
4
12-15 reps
RPE 9.5
7
Dead Hang
3
1-100 mins
RPE 10
8
Neck Curl
3
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6
3
Leg Press (Quad Focused)
3
10-12 reps
RPE 6
4
Hamstring Curl
3
12-15 reps
RPE 6
5
Hip Abductor (Machine)
3
12-15 reps
RPE 6
6
Seated Calf Raise
4
12-15 reps
RPE 6
7
Dead Hang
3
1-100 mins
RPE 10
8
Neck Curl
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
4
Reverse Pec Deck
3
12-15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
0.75 mins
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
77.5%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
0.75 mins
RPE 8
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
82.5%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
4
Reverse Pec Deck
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
3
0.75 mins
RPE 9
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
85%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
4
Reverse Pec Deck
3
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
7
Farmer's Walk (Weighted)
3
0.75 mins
RPE 9
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
87.5%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9.5
4
Reverse Pec Deck
3
12-15 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
7
Farmer's Walk (Weighted)
3
0.75 mins
RPE 9.5
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
60%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6
4
Reverse Pec Deck
3
12-15 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 6
7
Farmer's Walk (Weighted)
3
0.75 mins
RPE 6
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
4
6-8 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 7
4
Lying Leg Curl
3
12-15 reps
RPE 7
5
Seated Calf Raise
4
12-15 reps
RPE 7
6
Shrug (Barbell)
3
10-12 reps
RPE 7
7
Neck Extension
3
20 reps
RPE 7
8
Lateral Neck Raise
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 8
5
Seated Calf Raise
4
12-15 reps
RPE 8
6
Shrug (Barbell)
3
10-12 reps
RPE 8
7
Neck Extension
3
20 reps
RPE 8
8
Lateral Neck Raise
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 8
5
Seated Calf Raise
4
12-15 reps
RPE 8
6
Shrug (Barbell)
3
10-12 reps
RPE 8
7
Neck Extension
3
20 reps
RPE 8
8
Lateral Neck Raise
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
82.5%
2
Front Squat (Barbell)
4
6-8 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Shrug (Barbell)
3
10-12 reps
RPE 9
7
Neck Extension
3
20 reps
RPE 9
8
Lateral Neck Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Front Squat (Barbell)
4
6-8 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12-15 reps
RPE 9
5
Seated Calf Raise
4
12-15 reps
RPE 9
6
Shrug (Barbell)
3
10-12 reps
RPE 9
7
Neck Extension
3
20 reps
RPE 9
8
Lateral Neck Raise
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
87.5%
2
Front Squat (Barbell)
4
6-8 reps
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 9.5
4
Lying Leg Curl
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
4
12-15 reps
RPE 9.5
6
Shrug (Barbell)
3
10-12 reps
RPE 9.5
7
Neck Extension
3
20 reps
RPE 9.5
8
Lateral Neck Raise
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
60%
2
Front Squat (Barbell)
4
6-8 reps
RPE 6
3
Leg Extension
3
12-15 reps
RPE 6
4
Lying Leg Curl
3
12-15 reps
RPE 6
5
Seated Calf Raise
4
12-15 reps
RPE 6
6
Shrug (Barbell)
3
10-12 reps
RPE 6
7
Neck Extension
3
20 reps
RPE 6
8
Lateral Neck Raise
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
10-12 reps
RPE 7
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
4
Bench Press (Close Grip)
3
6-8 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Towel Pull-Up
3
6-8 reps
RPE 7
7
Wrist Curls
3
8-10 reps
RPE 7
8
Neck Curl
3
20 reps
RPE 7
9
Neck Extension
3
20 reps
RPE 7
10
Lateral Neck Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Towel Pull-Up
3
6-8 reps
RPE 8
7
Wrist Curls
3
8-10 reps
RPE 8
8
Neck Curl
3
20 reps
RPE 8
9
Neck Extension
3
20 reps
RPE 8
10
Lateral Neck Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
10-12 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Towel Pull-Up
3
6-8 reps
RPE 8
7
Wrist Curls
3
8-10 reps
RPE 8
8
Neck Curl
3
20 reps
RPE 8
9
Neck Extension
3
20 reps
RPE 8
10
Lateral Neck Raise
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Towel Pull-Up
3
6-8 reps
RPE 9
7
Wrist Curls
3
8-10 reps
RPE 9
8
Neck Curl
3
20 reps
RPE 9
9
Neck Extension
3
20 reps
RPE 9
10
Lateral Neck Raise
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Towel Pull-Up
3
6-8 reps
RPE 9
7
Wrist Curls
3
8-10 reps
RPE 9
8
Neck Curl
3
20 reps
RPE 9
9
Neck Extension
3
20 reps
RPE 9
10
Lateral Neck Raise
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
10-12 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4
Bench Press (Close Grip)
3
6-8 reps
RPE 9.5
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9.5
6
Towel Pull-Up
3
6-8 reps
RPE 9.5
7
Wrist Curls
3
8-10 reps
RPE 9.5
8
Neck Curl
3
20 reps
RPE 9.5
9
Neck Extension
3
20 reps
RPE 9.5
10
Lateral Neck Raise
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl
3
10-12 reps
RPE 6
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 6
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6
4
Bench Press (Close Grip)
3
6-8 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 6
6
Towel Pull-Up
3
6-8 reps
RPE 6
7
Wrist Curls
3
8-10 reps
RPE 6
8
Neck Curl
3
20 reps
RPE 6
9
Neck Extension
3
20 reps
RPE 6
10
Lateral Neck Raise
2
15 reps
RPE 6
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
5 Reps
75%
2
Barbell Row
4 Sets
6-8 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Row (Cable)
3 Sets
10-12 Reps
@7
5
Pec Deck (Machine)
3 Sets
12-15 Reps
@7
6
Lat Pulldown
3 Sets
10-12 Reps
@7
7
Plate Pinch
3 Sets
0.5 mins
@7
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@7
3
Leg Press (Quad Focused)
3 Sets
10-12 Reps
@7
4
Hamstring Curl
3 Sets
12-15 Reps
@7
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@7
6
Seated Calf Raise
4 Sets
12-15 Reps
@7
7
Dead Hang
3 Sets
1-100 mins
@10
8
Neck Curl
3 Sets
20 Reps
@7
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
75%
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7
4
Reverse Pec Deck
3 Sets
12-15 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
0.75 mins
@7
8
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
6-8 Reps
@7
3
Leg Extension
3 Sets
12-15 Reps
@7
4
Lying Leg Curl
3 Sets
12-15 Reps
@7
5
Seated Calf Raise
4 Sets
12-15 Reps
@7
6
Shrug (Barbell)
3 Sets
10-12 Reps
@7
7
Neck Extension
3 Sets
20 Reps
@7
8
Lateral Neck Raise
2 Sets
15 Reps
@7
Day 5
1
Preacher Curl
3 Sets
10-12 Reps
@7
2
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
@7
6
Towel Pull-Up
3 Sets
6-8 Reps
@7
7
Wrist Curls
3 Sets
8-10 Reps
@7
8
Neck Curl
3 Sets
20 Reps
@7
9
Neck Extension
3 Sets
20 Reps
@7
10
Lateral Neck Raise
2 Sets
15 Reps
@7