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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
    Mar 21, 2025 03:19
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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
-
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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
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