logo
BoostcampPNG

Cutting muscle matainace/strength

by Louis P.

Program Description

Help me not lose muscle losing weight so I look good and hopefully get me good at movements for future weightlifting/powerlifting ambitions

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 07, 2025 08:35
  • Last Edited
    Jun 18, 2025 12:47

Summary

Embark on a transformative 12-week journey with the Cutting Muscle Maintenance/Strength program, designed for dedicated lifters aiming to preserve muscle while cutting fat. This 5-day-a-week regimen combines heavy compound lifts like the Barbell Bench Press and Incline Dumbbell Press with targeted accessory work to maximize strength gains and maintain muscle mass. Each workout is meticulously crafted to challenge your limits, ensuring you stay strong and sculpted throughout your cutting phase. Join now and redefine your physique with confidence!
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 (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Dip (Weighted)
5
5-7 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-9 reps
-
6
Overhead Press (Machine)
3
7-15 reps
-
7
Lateral Raise (Cable)
5
10-15 reps
-
8
Deadhang
1
-
9
Hanging Leg Raise
3
-
10
Plank (Weighted)
1
-
11
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
1
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
2
5 reps
-
3
Snatch Deadlift
2
7 reps
-
4
Romanian Deadlift (Barbell)
4
5-7 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
6
Back Extension
4
5 reps
-
7
Calf Raise (Machine)
2
2
5-7 reps
10-15 reps
-
-
8
Side Plank Hip Drops
2
8 reps
-
9
Decline Sit Up (Weighted)
2
8 reps
-
10
Pull-Up (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Lat Pulldown
3
5 reps
-
4
Pullover (Machine)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
5-7 reps
-
6
Concentration Curl
8
AMRAP
-
7
Face Pull
5
15 reps
-
8
Bench Press (Paused)
3
-
9
Bench Press (Close Grip)
2
-
10
Archer Push Up
2
-
11
Deficit Push Up
2
-
12
Push Up (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Chin-Up (Bodyweight)
3
5 reps
-
3
Barbell Row
4
7-12 reps
-
4
Lat Pulldown
3
5 reps
-
5
Pullover (Machine)
3
10-12 reps
-
6
T-Bar Row
2
5-7 reps
-
7
Bicep Curl (EZ Bar)
3
5-7 reps
-
8
Concentration Curl
8
AMRAP
-
9
Lateral Raise (Dumbbell)
5
-
10
Face Pull
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Barbell Row
4
-
5
T-Bar Row
2
-
6
Lat Pulldown (Single Arm)
4
-
7
Lateral Raise (Machine)
5
-
8
Rear Delt Fly (Machine)
5
-
9
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Overhead Press (Barbell)
1
3
4-7 reps
6-10 reps
-
-
3
Behind-the-Neck Push Press
3
5 reps
-
4
Bench Press (Paused)
2
-
5
Bench Press (Close Grip)
2
-
6
Push Up (Weighted)
2
AMRAP
-
7
Diamond Push Up
1
AMRAP
-
8
Archer Push Up
1
AMRAP
-
9
Face Pull
5
-
10
Deadhang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Squat
3
AMRAP
-
3
Hip Abductor (Machine)
2
8 reps
-
4
Seated Row (Machine)
4
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
-
8
Behind Back Forearm Curl
3
-
9
Russian Twist (Dumbbell)
3
15 reps
-
10
Weighted Toe Touched
3
10 reps
-
11
Back Extension
5
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
10-15 Reps
-
4
Dip (Weighted)
5 Sets
5-7 Reps
-
5
Seated Overhead Press (Dumbbell)
3 Sets
5-9 Reps
-
6
Overhead Press (Machine)
3 Sets
7-15 Reps
-
7
Lateral Raise (Cable)
5 Sets
10-15 Reps
-
8
Deadhang
1 Set
-
9
Hanging Leg Raise
3 Sets
-
10
Plank (Weighted)
1 Set
-
11
Pull-Up (Bodyweight)
1 Set
AMRAP
-
Day 5
1
Front Squat (Barbell)
5 Sets
5 Reps
-
2
Overhead Squat
3 Sets
AMRAP
-
3
Hip Abductor (Machine)
2 Sets
8 Reps
-
4
Seated Row (Machine)
4 Sets
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-
8
Behind Back Forearm Curl
3 Sets
-
9
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
10
Weighted Toe Touched
3 Sets
10 Reps
-
11
Back Extension
5 Sets
5 Reps
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
AMRAP
-
2
Chin-Up (Bodyweight)
3 Sets
5 Reps
-
3
Lat Pulldown
3 Sets
5 Reps
-
4
Pullover (Machine)
3 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
5-7 Reps
-
6
Concentration Curl
8 Sets
AMRAP
-
7
Face Pull
5 Sets
15 Reps
-
8
Bench Press (Paused)
3 Sets
-
9
Bench Press (Close Grip)
2 Sets
-
10
Archer Push Up
2 Sets
-
11
Deficit Push Up
2 Sets
-
12
Push Up (Weighted)
2 Sets
-
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8
2
Overhead Press (Barbell)
1 Set
3 Sets
4-7 Reps
6-10 Reps
-
-
3
Behind-the-Neck Push Press
3 Sets
5 Reps
-
4
Barbell Row
4 Sets
-
5
T-Bar Row
2 Sets
-
6
Lat Pulldown (Single Arm)
4 Sets
-
7
Lateral Raise (Machine)
5 Sets
-
8
Rear Delt Fly (Machine)
5 Sets
-
9
Deadhang
1 Set
-
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Squat (Paused)
2 Sets
5 Reps
-
3
Snatch Deadlift
2 Sets
7 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
5-7 Reps
-
5
Seated Hamstring Curl
1 Set
10-15 Reps
-
6
Back Extension
4 Sets
5 Reps
-
7
Calf Raise (Machine)
2 Sets
2 Sets
5-7 Reps
10-15 Reps
-
-
8
Side Plank Hip Drops
2 Sets
8 Reps
-
9
Decline Sit Up (Weighted)
2 Sets
8 Reps
-
10
Pull-Up (Bodyweight)
1 Set
AMRAP
-