Program Description
Strength; Hypertrophy; and GPP
Program Overview
- LevelBeginner, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedMay 27, 2025 02:23
- Last EditedJun 23, 2025 11:37
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
8.9%
Upper Back
8.8%
Abs
8.4%
Triceps
7.9%
Hamstrings
7.9%
Front Delts
7.5%
Lower Back
6.5%
Olympic
5%
Chest
5%
Biceps
5%
Middle Delts
4.6%
Lats
4%
Rear Delts
2%
Forearms
2%
Other
1.7%
Adductors
1.5%
Abductors
0.5%
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4A
Bench Press (Dumbbell)
3
6-10 reps
-
4B
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Lat Pulldown
3
15-25 reps
-
5B
Plank
4
1 mins
-
6
Goblet Squat
1
AMRAP
-
7A
Lateral Raise (Dumbbell)
3
15-20 reps
-
7B
Preacher Curl (EZ Bar)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
3-6 reps
-
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Suitcase Deadlift
3
10-15 reps
-
4B
Face Pull
3
14-20 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bicep Curl (Barbell)
3
10-14 reps
-
5B
Skull Crusher (Dumbbell)
3
15-25 reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)
3
15-25 reps
-
6B
Hammer Curl (Dumbbell)
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Week 1
1 / 18 Weeks
Day 1
1
Clean and Press4 Sets
3 Reps
-
2
Clean and Press1 Set
3-6 Reps
-
3
Overhead Press (Barbell)3 Sets
6-10 Reps
-
4A
Bench Press (Dumbbell)3 Sets
6-10 Reps
-
4B
Bent Over Row (Barbell)3 Sets
8-12 Reps
-
5A
Lat Pulldown3 Sets
15-25 Reps
-
5B
Plank4 Sets
1 mins
-
6
Goblet Squat1 Set
AMRAP
-
7A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
7B
Preacher Curl (EZ Bar)3 Sets
15-20 Reps
-
Day 2
1
Deadlift (Barbell)4 Sets
3 Reps
-
2
Deadlift (Barbell)1 Set
3-6 Reps
-
3A
Squat (Barbell)3 Sets
6-10 Reps
-
3B
Overhead Press (Dumbbell)3 Sets
12-16 Reps
-
4A
Suitcase Deadlift3 Sets
10-15 Reps
-
4B
Face Pull3 Sets
14-20 Reps
-
5A
Ab Wheel3 Sets
10-20 Reps
-
5B
Reverse Hyperextension3 Sets
15-20 Reps
-
6
Clean and Jerk10 Sets
3-5 Reps
-
Day 3
1
Bench Press (Barbell)4 Sets
3 Reps
-
2
Bench Press (Barbell)1 Set
3-6 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
4
Dip (Bodyweight)4 Sets
6-10 Reps
-
5A
Bicep Curl (Barbell)3 Sets
10-14 Reps
-
5B
Skull Crusher (Dumbbell)3 Sets
15-25 Reps
-
6A
Single Arm Rear Delt Fly (Dumbbell)3 Sets
15-25 Reps
-
6B
Hammer Curl (Dumbbell)3 Sets
15-25 Reps
-
Day 4
1
Squat (Low Bar)4 Sets
3 Reps
-
2
Squat (Low Bar)1 Set
3-6 Reps
-
3
Deficit Deadlift (Barbell)4 Sets
6-10 Reps
-
4A
Reverse Hyperextension3 Sets
15-25 Reps
-
4B
Chest Supported Row (Machine)3 Sets
12-20 Reps
-
5A
Leg Press3 Sets
15-25 Reps
-
5B
Underhand Lat Pulldown3 Sets
15-25 Reps
-
6A
Jump Rope1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-
6B
Sit Up1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-