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BoostcampPNG

Flesh & Metal

by Alex K.

Program Description

3-day program Traps, Arms, Forearms, Back, Delts, Strength, Power, Size Barbell, Calisthenics Take time to do the following: - Neck Training (160-200 reps/week) - Ab Training (9 sets/week) - Grip Training (CoC/Towel Pullups, Fat Grip Hangs on a "fourth day")

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 20, 2025 05:14
  • Last Edited
    May 28, 2025 06:47
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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
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
Overhead Extension (EZ Bar)
3
10-15 reps
-
4
Underhand Lat Pulldown
3
12-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
6
Cossack Squat
2
10-15 reps
-
7
Single Arm Deadlift
2
3-5 reps
-
8
Cable Crunch
1
80 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2
8-12 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Pullover (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Decline Crunch
1
30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
15-25 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
15-25 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
15-25 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
15-25 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
15-25 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
10-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
10-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
10-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
10-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
10-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
10-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3
2 reps
65%
2
Hollow Body Pullups
2
10 reps
-
3
Bench Press (Close Grip)
3
8-12 reps
-
4
Single Arm Row (Cable)
2
10-15 reps
-
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
-
6
Preacher Curl (EZ Bar)
2
8-12 reps
-
7
Tricep Extension (Cable)
2
12-20 reps
-
8
Meadows Rear Delt Swing
2
20-30 reps
-
9
Neck Curls + Extensions
1
50 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
3
Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
-
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
6
Cossack Squat
2 Sets
10-15 Reps
-
7
Single Arm Deadlift
2 Sets
3-5 Reps
-
8
Cable Crunch
1 Set
80 Reps
-
9
Neck Curls + Extensions
1 Set
50 Reps
-
Day 2
1
Zercher Squat (Barbell)
5 Sets
2 Reps
85%
2
Stiff Leg Deadlift (Snatch Grip)
2 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
5-8 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
7
Tricep Extension (Cable)
2 Sets
12-20 Reps
-
8
Decline Crunch
1 Set
30 Reps
-
9
Neck Curls + Extensions
1 Set
50 Reps
-
Day 3
1A
Chest To Bar Pullups (Cluster Set 2x2)
3 Sets
2 Reps
65%
1B
Chest To Bar Pullups (Cluster Set 2x2)
3 Sets
2 Reps
65%
2
Hollow Body Pullups
2 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
4
Single Arm Row (Cable)
2 Sets
15-25 Reps
-
5
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
7
Tricep Extension (Cable)
2 Sets
12-20 Reps
-
8
Meadows Rear Delt Swing
2 Sets
20-30 Reps
-
9
Neck Curls + Extensions
1 Set
50 Reps
-