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BoostcampPNG

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
    Sep 01, 2024 11:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Upper Back
10.9%
Front Delts
10.5%
Middle Delts
8.4%
Abs
8.1%
Quadriceps
8.1%
Chest
7.7%
Biceps
7.3%
Forearms
6.7%
Rear Delts
4.7%
Glutes
4.2%
Lats
4.2%
Hamstrings
3.4%
Adductors
1.4%
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GooglePlay
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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
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Bench Press (Barbell)
2
10 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Leg Extension
2
15 reps
-
4
Wood Chop
2
15 reps
-
5
Side Crunch (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
-
2
Decline Bench Press (Barbell)
2
12 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Pike Push Up
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
2
15 reps
-
8
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
-
2
Single Arm High Row (Cable)
2
12 reps
-
3
Y Raise
2
10 reps
-
4
Bicep Curl (Cable)
2
15 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
6
Farmer's Walk (Weighted)
2
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
8
Reverse Pec Deck
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
10 reps
-
3
Goblet Squat
2
12 reps
-
4
Wood Chop
2
15 reps
-
5
Hanging Leg Raise
2
AMRAP
-
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
-