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BoostcampPNG

El matador 2.0

by Yassin R.

Program Description

To be ready for action.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 08, 2026 10:50
  • Last Edited
    Mar 09, 2026 01:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Front Delts
11.1%
Chest
11%
Upper Back
10.5%
Other
7.2%
Quadriceps
6.9%
Lats
6.6%
Glutes
6.3%
Abs
4.5%
Neck
4.3%
Biceps
3.9%
Hamstrings
3.9%
Cardio
2.6%
Middle Delts
2.6%
Forearms
1.7%
Rear Delts
1.3%
Lower Back
1.3%
Olympic
1.2%
Calves
1.2%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
4
10 reps
-
5
Pike Push Up
4
8 reps
-
6
Push Up
2
-
7
Handstand Hold
5
45 secs
-
8
Jump Rope
5
2 mins
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
4
10 reps
-
5
Pike Push Up
4
8 reps
-
6
Push Up
2
-
7
Handstand Hold
5
45 secs
-
8
Jump Rope
5
2 mins
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
4
10 reps
-
5
Pike Push Up
4
8 reps
-
6
Push Up
2
-
7
Handstand Hold
5
45 secs
-
8
Jump Rope
5
2 mins
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
4
10 reps
-
5
Pike Push Up
4
8 reps
-
6
Push Up
2
-
7
Handstand Hold
5
45 secs
-
8
Jump Rope
5
2 mins
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
4
10 reps
-
5
Pike Push Up
4
8 reps
-
6
Push Up
2
-
7
Handstand Hold
5
45 secs
-
8
Jump Rope
5
2 mins
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
4
10 reps
-
5
Pike Push Up
4
8 reps
-
6
Push Up
2
-
7
Handstand Hold
5
45 secs
-
8
Jump Rope
5
2 mins
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
4
10 reps
-
5
Pike Push Up
4
8 reps
-
6
Push Up
2
-
7
Handstand Hold
5
45 secs
-
8
Jump Rope
5
2 mins
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Dip (Weighted)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Decline Bench Press (Dumbbell)
4
10 reps
-
5
Pike Push Up
4
8 reps
-
6
Push Up
2
-
7
Handstand Hold
5
45 secs
-
8
Jump Rope
5
2 mins
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Neck Flexion
3
15 reps
-
6
Bridge Variation
4
10 reps
-
7
Neck Extension
3
15 reps
-
8
Dead Hang
3
-
9
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Neck Flexion
3
15 reps
-
6
Bridge Variation
4
10 reps
-
7
Neck Extension
3
15 reps
-
8
Dead Hang
3
-
9
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Neck Flexion
3
15 reps
-
6
Bridge Variation
4
10 reps
-
7
Neck Extension
3
15 reps
-
8
Dead Hang
3
-
9
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Neck Flexion
3
15 reps
-
6
Bridge Variation
4
10 reps
-
7
Neck Extension
3
15 reps
-
8
Dead Hang
3
-
9
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Neck Flexion
3
15 reps
-
6
Bridge Variation
4
10 reps
-
7
Neck Extension
3
15 reps
-
8
Dead Hang
3
-
9
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Neck Flexion
3
15 reps
-
6
Bridge Variation
4
10 reps
-
7
Neck Extension
3
15 reps
-
8
Dead Hang
3
-
9
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Neck Flexion
3
15 reps
-
6
Bridge Variation
4
10 reps
-
7
Neck Extension
3
15 reps
-
8
Dead Hang
3
-
9
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
-
2
Barbell Row
4
8 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Neck Flexion
3
15 reps
-
6
Bridge Variation
4
10 reps
-
7
Neck Extension
3
15 reps
-
8
Dead Hang
3
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Overhead Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
KAS Glute Bridge
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Box Jump
5
5 reps
-
8
Broad Jump
5
3 reps
-
9
Walk
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Overhead Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
KAS Glute Bridge
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Box Jump
5
5 reps
-
8
Broad Jump
5
3 reps
-
9
Walk
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Overhead Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
KAS Glute Bridge
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Box Jump
5
5 reps
-
8
Broad Jump
5
3 reps
-
9
Walk
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Overhead Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
KAS Glute Bridge
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Box Jump
5
5 reps
-
8
Broad Jump
5
3 reps
-
9
Walk
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Overhead Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
KAS Glute Bridge
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Box Jump
5
5 reps
-
8
Broad Jump
5
3 reps
-
9
Walk
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Overhead Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
KAS Glute Bridge
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Box Jump
5
5 reps
-
8
Broad Jump
5
3 reps
-
9
Walk
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Overhead Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
KAS Glute Bridge
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Box Jump
5
5 reps
-
8
Broad Jump
5
3 reps
-
9
Walk
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Overhead Squat
2
6 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
KAS Glute Bridge
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
4
15 reps
-
7
Box Jump
5
5 reps
-
8
Broad Jump
5
3 reps
-
9
Walk
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Deficit Push Up
4
-
4
Chest Fly (Cable)
3
15 reps
-
5
Dip (Bodyweight)
4
-
6
Conditioning Circuit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Deficit Push Up
4
-
4
Chest Fly (Cable)
3
15 reps
-
5
Dip (Bodyweight)
4
-
6
Conditioning Circuit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Deficit Push Up
4
-
4
Chest Fly (Cable)
3
15 reps
-
5
Dip (Bodyweight)
4
-
6
Conditioning Circuit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Deficit Push Up
4
-
4
Chest Fly (Cable)
3
15 reps
-
5
Dip (Bodyweight)
4
-
6
Conditioning Circuit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Deficit Push Up
4
-
4
Chest Fly (Cable)
3
15 reps
-
5
Dip (Bodyweight)
4
-
6
Conditioning Circuit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Deficit Push Up
4
-
4
Chest Fly (Cable)
3
15 reps
-
5
Dip (Bodyweight)
4
-
6
Conditioning Circuit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Deficit Push Up
4
-
4
Chest Fly (Cable)
3
15 reps
-
5
Dip (Bodyweight)
4
-
6
Conditioning Circuit
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Deficit Push Up
4
-
4
Chest Fly (Cable)
3
15 reps
-
5
Dip (Bodyweight)
4
-
6
Conditioning Circuit
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chin-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Clean and Jerk
2
6 reps
-
6
Power Snatch
2
6 reps
-
7
Power Shrug
3
10 reps
-
8
Hanging Leg Raise
4
10 reps
-
9
Plank
3
1 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
-
11
Light Jog
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chin-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Clean and Jerk
2
6 reps
-
6
Power Snatch
2
6 reps
-
7
Power Shrug
3
10 reps
-
8
Hanging Leg Raise
4
10 reps
-
9
Plank
3
1 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
-
11
Light Jog
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chin-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Clean and Jerk
2
6 reps
-
6
Power Snatch
2
6 reps
-
7
Power Shrug
3
10 reps
-
8
Hanging Leg Raise
4
10 reps
-
9
Plank
3
1 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
-
11
Light Jog
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chin-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Clean and Jerk
2
6 reps
-
6
Power Snatch
2
6 reps
-
7
Power Shrug
3
10 reps
-
8
Hanging Leg Raise
4
10 reps
-
9
Plank
3
1 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
-
11
Light Jog
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chin-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Clean and Jerk
2
6 reps
-
6
Power Snatch
2
6 reps
-
7
Power Shrug
3
10 reps
-
8
Hanging Leg Raise
4
10 reps
-
9
Plank
3
1 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
-
11
Light Jog
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chin-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Clean and Jerk
2
6 reps
-
6
Power Snatch
2
6 reps
-
7
Power Shrug
3
10 reps
-
8
Hanging Leg Raise
4
10 reps
-
9
Plank
3
1 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
-
11
Light Jog
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chin-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Clean and Jerk
2
6 reps
-
6
Power Snatch
2
6 reps
-
7
Power Shrug
3
10 reps
-
8
Hanging Leg Raise
4
10 reps
-
9
Plank
3
1 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
-
11
Light Jog
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chin-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Clean and Jerk
2
6 reps
-
6
Power Snatch
2
6 reps
-
7
Power Shrug
3
10 reps
-
8
Hanging Leg Raise
4
10 reps
-
9
Plank
3
1 mins
-
10
Russian Twist (Dumbbell)
3
20 reps
-
11
Light Jog
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
6
-
Week 1
1 / 8 Weeks
Day 6
1
Conditioning Circuit
6 Sets
-
Day 5
1
Pull-Up (Bodyweight)
4 Sets
-
2
Chin-Up (Bodyweight)
3 Sets
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5
Clean and Jerk
2 Sets
6 Reps
-
6
Power Snatch
2 Sets
6 Reps
-
7
Power Shrug
3 Sets
10 Reps
-
8
Hanging Leg Raise
4 Sets
10 Reps
-
9
Plank
3 Sets
1 mins
-
10
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
11
Light Jog
1 Set
20-30 mins
-
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Overhead Squat
2 Sets
6 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
4
KAS Glute Bridge
3 Sets
10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
7
Box Jump
5 Sets
5 Reps
-
8
Broad Jump
5 Sets
3 Reps
-
9
Walk
1 Set
10-15 mins
-
Day 2
1
Pull-Up (Weighted)
5 Sets
5 Reps
-
2
Barbell Row
4 Sets
8 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Neck Flexion
3 Sets
15 Reps
-
6
Bridge Variation
4 Sets
10 Reps
-
7
Neck Extension
3 Sets
15 Reps
-
8
Dead Hang
3 Sets
-
9
100m Sprint
8 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
3
Deficit Push Up
4 Sets
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Dip (Bodyweight)
4 Sets
-
6
Conditioning Circuit
3 Sets
-
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Dip (Weighted)
4 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Decline Bench Press (Dumbbell)
4 Sets
10 Reps
-
5
Pike Push Up
4 Sets
8 Reps
-
6
Push Up
2 Sets
-
7
Handstand Hold
5 Sets
45 secs
-
8
Jump Rope
5 Sets
2 mins
-
9
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-