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Bocal
by Suraj Dey
Program Description
To build muscle and mobility
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 08, 2024 10:57
Last Edited
May 07, 2024 10:39
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP