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Berserker Barbarian - Karlach Inspired (4xUL)
by Beidou
3 athletes joined
Program Description
READ THIS BEFORE STARTING 4x/week Powerbuilding program inspired by Karlach's physique to help bulk up the body. Focused on big shoulders and arms, wide back, strong legs and also work on general strength to become a bulky masculine berserker barbarian! This program should be performed for the aforementioned goals and also if you don't want to live in the gym but hit every body part at least twice. Schedule is L/U/L/U with rest days spread as they suit you best. I find that hitting legs first helps push them better, you also avoid the chest day crowd of Mondays hogging the benches. EXERCISE SELECTION: You can change exercises based on your preference and equipment available as long as they are the same movement pattern (e.g. squat and hack squat). I try to list alternative exercises choice in the notes, as I can't add them in them program creator. PROGRESSION METHOD: Double Progression: Where you have a set and rep range, for example 3x5-10. You start by doing 3x5 on week 1 and then add reps (i.e. on w2 you do 3x6-6-5) until you can hit 3x10 on all the sets, the you add weight and start again. Dynamic Double Progression: You increase weight next session when you hit the top of the rep range on the first set, subsequent set drop regulate the weight. It can be autoregulated very well. Example: W1 3x8-12 50kg x12 50kg x10 45kg x12 W2 55kg x8 50kg x11 45kg x12 W3 55kg x9 55kg x8 50kg x10 For heavy compounds I use one top set and a couple of back off sets, just try to fill the rep range on these exercises too before going up in weight. Back offs should be 10-15-20% less weight than top set. For isolation movements start by keeping a RPE8 (couple of reps in reserve) and as you progress in the weeks try to push to failure. (If you have any doubts about these progression methods I suggest searching on YouTube for better resources, such as Alex Bromley and Bald OmniMan) REST TIMES: For compounds: 2-3 min For isolations: 60-90 sec WARM UP: I suggest some movement to get the blood flowing, like 5-10 min on bycicle or treadmill, then some dynamic movements and light high rep to prep the part you're going to work out, for example 2x15-20 on leg extensions and leg curl for the Lower days, and 2x15-20 facepulls, pushdowns and DB OHP on Upper days. Then for the main compound movement of the day: Start with the empty bar for 2x10-15, then slowly add weight for sets of 3-5 reps until 85-90% of the working weight of the top set.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 13, 2024 08:23
Last Edited
May 09, 2024 03:13
down_app
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1-3 Reps
3-5 Reps
2
Front Squat (Barbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Chin-Up (Weighted)
2 Sets
6-10 Reps
5
Leg Extension
2 Sets
10-15 Reps
@8-10
6A
Cable Crunch
3 Sets
AMRAP
@10
6B
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Face Pull
3 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
3
Pendlay Row
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5A
Skull Crusher
3 Sets
8-12 Reps
@8-10
5B
Hammer Curl
3 Sets
10-12 Reps
@8-10
6
Wrist Curls
2 Sets
10-15 Reps
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1-3 Reps
3-5 Reps
5-8 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Chin-Up (Bodyweight)
3 Sets
AMRAP
3
Leg Extension
2 Sets
8-12 Reps
@8-10
4A
Cable Crunch
2 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
5
Hyperextension
3 Sets
AMRAP
Day 4
1
Face Pull
2 Sets
AMRAP
@7
2
Military Press (Barbell)
1 Set
3 Sets
1-3 Reps
3-5 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
@8-9
4
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
5B
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8-9
6A
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8-10
6B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Wrist Curls
3 Sets
10-15 Reps
@8