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BoostcampPNG

Grand Lift of Rold

by Paul C.

Program Description

Guts mod plus strength

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 21, 2024 05:32
  • Last Edited
    Sep 06, 2024 05:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Incline Bench Press (Barbell)
3
8-12 reps
2B
Neck Extension
3
10-20 reps
3A
Bench Press (Dumbbell)
4
8-12 reps
3B
Tricep Extension (Cable)
4
10-15 reps
3C
Cable Crunch
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
1B
Leg Extension
3
10-15 reps
2A
Squat (Smith Machine)
4
10-15 reps
2B
Standing Calf Raise
4
10-20 reps
3A
Incline Curl (Dumbbell)
4
6-12 reps
3B
Pendlay Row
4
8-12 reps
3C
Upright Row (Barbell)
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Deadlift (Barbell)
3
3-5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
French Press
3
8-12 reps
1B
Neck Curl
3
8-12 reps
2A
Hammer Curl
3
8-12 reps
2B
Decline Crunch (Weighted)
3
10-15 reps
3A
JM Press
4
8-12 reps
3B
Landmine Oblique Twist
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
1B
Seated Calf Raise
3
10-15 reps
2A
Romanian Deadlift (Barbell)
4
8-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Kroc Row
4
8-12 reps
3B
Lateral Raise (Cable)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Squat (Dumbbell)
3
6-10 reps
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Neck Extension
3 Sets
10-20 Reps
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
3B
Tricep Extension (Cable)
4 Sets
10-15 Reps
3C
Cable Crunch
4 Sets
8-12 Reps
Day 2
1A
Chin-Up (Weighted)
3 Sets
3-5 Reps
1B
Leg Extension
3 Sets
10-15 Reps
2A
Squat (Smith Machine)
4 Sets
10-15 Reps
2B
Standing Calf Raise
4 Sets
10-20 Reps
3A
Incline Curl (Dumbbell)
4 Sets
6-12 Reps
3B
Pendlay Row
4 Sets
8-12 Reps
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
Day 4
1A
French Press
3 Sets
8-12 Reps
1B
Neck Curl
3 Sets
8-12 Reps
2A
Hammer Curl
3 Sets
8-12 Reps
2B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
3A
JM Press
4 Sets
8-12 Reps
3B
Landmine Oblique Twist
4 Sets
10-15 Reps
Day 5
1A
Pull-Up (Weighted)
3 Sets
3-5 Reps
1B
Seated Calf Raise
3 Sets
10-15 Reps
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
2B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
3A
Kroc Row
4 Sets
8-12 Reps
3B
Lateral Raise (Cable)
4 Sets
10-15 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Squat (Dumbbell)
3 Sets
6-10 Reps