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BBB torso and limbs

by Kaloyan K.

Program Description

Get bigger and stronger (maybe it works)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 22, 2025 12:48
  • Last Edited
    Sep 22, 2025 12:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.4%
Triceps
9.9%
Front Delts
8.3%
Glutes
8.1%
Abs
8.1%
Lats
8%
Middle Delts
7.8%
Quadriceps
7.3%
Hamstrings
6.5%
Biceps
6%
Chest
5.5%
Lower Back
3.9%
Rear Delts
3.7%
Forearms
0.9%
Adductors
0.7%
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
10 reps
50%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
10 reps
60%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
10 reps
60%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
10 reps
70%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
10 reps
70%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
5 reps
80%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
5 reps
80%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
3 reps
90%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
3 reps
90%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
5 reps
80%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
1B
Pull-Up (Weighted)
3
6-10 reps
-
2A
Inverted Row
5
AMRAP
-
2B
Incline Bench Press (Barbell)
5
3 reps
90%
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
-
-
5
Ab Wheel
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Box Squat (Barbell)
5
10 reps
50%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Box Squat (Barbell)
5
10 reps
50%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Box Squat (Barbell)
5
10 reps
60%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Box Squat (Barbell)
5
10 reps
60%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Box Squat (Barbell)
5
10 reps
70%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Box Squat (Barbell)
5
10 reps
70%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Box Squat (Barbell)
5
5 reps
80%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Box Squat (Barbell)
5
5 reps
80%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Box Squat (Barbell)
5
3 reps
90%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Box Squat (Barbell)
5
3 reps
90%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Box Squat (Barbell)
5
5 reps
80%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
-
1B
Clean Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Box Squat (Barbell)
5
3 reps
90%
2B
Tricep Extension (Dumbbell)
5
8-12 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Good Morning
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
10 reps
50%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
10 reps
50%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
10 reps
60%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
10 reps
60%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
10 reps
70%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
10 reps
70%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
5 reps
80%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
5 reps
80%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
3 reps
90%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
3 reps
90%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
5 reps
80%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Machine)
3
5-8 reps
-
3A
Overhead Press (Barbell)
5
3 reps
90%
3B
Chin-Up (Bodyweight)
5
AMRAP
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Band Face Pull
3
-
-
6
Landmine Oblique Twist
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)
5
10 reps
50%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Romanian Deadlift (Barbell)
5
10 reps
50%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Romanian Deadlift (Barbell)
5
10 reps
60%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)
5
10 reps
60%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Romanian Deadlift (Barbell)
5
10 reps
70%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Romanian Deadlift (Barbell)
5
10 reps
70%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)
5
5 reps
80%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Romanian Deadlift (Barbell)
5
5 reps
80%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Romanian Deadlift (Barbell)
5
3 reps
90%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)
5
3 reps
90%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Romanian Deadlift (Barbell)
5
5 reps
80%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Romanian Deadlift (Barbell)
5
3 reps
90%
2B
Hammer Curl (Dumbbell)
5
8-12 reps
-
3
Bulgarian Split Squat (Bodyweight)
1
100 reps
-
4
Shrug (Barbell)
3
6-10 reps
-
5
Ab Wheel
3
-
-
Week 1
1 / 13 Weeks
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
1B
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2A
Inverted Row
5 Sets
AMRAP
-
2B
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
-
-
5
Ab Wheel
3 Sets
8-15 Reps
-
Day 2
1A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
1B
Clean Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Box Squat (Barbell)
5 Sets
10 Reps
50%
2B
Tricep Extension (Dumbbell)
5 Sets
8-12 Reps
-
3
Shrug (Trap Bar)
3 Sets
6-10 Reps
-
4
Good Morning
3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chest Supported Row (Machine)
3 Sets
5-8 Reps
-
3A
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3B
Chin-Up (Bodyweight)
5 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
5
Band Face Pull
3 Sets
-
-
6
Landmine Oblique Twist
3 Sets
-
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
-
1B
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Romanian Deadlift (Barbell)
5 Sets
10 Reps
50%
2B
Hammer Curl (Dumbbell)
5 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Bodyweight)
1 Set
100 Reps
-
4
Shrug (Barbell)
3 Sets
6-10 Reps
-
5
Ab Wheel
3 Sets
-
-