logo
BoostcampPNG

MANIFEST DENSITY V1

by Ryan B

Program Description

Build real-world strength, injury resistance, and aesthetic muscle through carefully planned Tier 1 heavy lifts, Tier 2 movement-based strength work, and Tier 3 targeted accessories There are no barbell back squats or conventional deadlifts, making it ideal for people who want power and muscle without spinal compression. Key Features: - Full-body training 4× per week - Functional strength in every session - Core and lower back resilience built in - Hip abductors and rotation work - Safe alternatives to barbell back squats and deadlifts - Side/further progression built on RPE + double progression

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2025 02:24
  • Last Edited
    Nov 18, 2025 04:38
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.2%
Upper Back
11.4%
Quadriceps
8.9%
Triceps
8.5%
Abs
7.1%
Hamstrings
6%
Lats
5.9%
Lower Back
5.9%
Biceps
5.5%
Front Delts
4.3%
Chest
3.8%
Rear Delts
3.6%
Middle Delts
3.6%
Forearms
3.2%
Adductors
3.2%
Other
3%
Neck
1.8%
Abductors
1.1%
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
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
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Front Squat (Dumbbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Tricep Extension (Cable)
3
12-15 reps
-
6
Wood Chop
3
12 reps
-
7
Lateral Banded Walk
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Box Jump
5
3 reps
RPE 7
4
Face Pull
3
15 reps
-
5
Hammer Curl (Dumbbell)
3
12 reps
-
6
Ab Rollouts
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
2
Single Leg Hip Thrust
3
12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
-
5
Hanging Knee Raise
3
12 reps
-
6
Farmer's Walk (Weighted)
3
40 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
8
Plate Pinch
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Neck Extension
3
20 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6A
Skull Crusher (Barbell)
3
12-15 reps
-
6B
Bicep Curl (EZ Bar)
3
10-12 reps
-
7
Back Extension
3
12 reps
-
8
Side Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@8
2
Front Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
Wood Chop
3 Sets
12 Reps
-
7
Lateral Banded Walk
3 Sets
20 Reps
-
Day 2
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@7
3
Box Jump
5 Sets
3 Reps
@7
4
Face Pull
3 Sets
15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Ab Rollouts
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
4 Sets
6-8 Reps
@8
2
Single Leg Hip Thrust
3 Sets
12 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Hanging Knee Raise
3 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
3 Sets
40 Reps
-
7
Hip Adductor (Machine)
3 Sets
15 Reps
-
8
Plate Pinch
2 Sets
0.5 mins
-
Day 4
1
Dip (Weighted)
4 Sets
6 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
4
Neck Extension
3 Sets
20 Reps
-
5
Shrug (Dumbbell)
3 Sets
15 Reps
-
6A
Skull Crusher (Barbell)
3 Sets
12-15 Reps
-
6B
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Back Extension
3 Sets
12 Reps
-
8
Side Plank
3 Sets
1 mins
-