Program Description
I am not a trainer so if you're going to try my program keep that in mind I might have no idea what I'm doing. I didn't put any notes in there because I'm lazy and the reps don't change on this again because I'm lazy but ideally I would do different Rep ranges around two to three months into the program so if you're doing 8 to 15 for the first couple months maybe go 6 to 10 after that
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedAug 22, 2025 04:41
- Last EditedAug 31, 2025 07:05
Summary
Unleash your inner warrior with the Vegeta Arms Focus program, an 18-week journey designed to sculpt and strengthen your arms through a rigorous 6-day weekly routine. This program combines supersets and targeted exercises like Romanian Deadlifts, Pull-Ups, and Dips to maximize muscle engagement and growth. Whether you’re training in a garage gym or at home, each session is crafted to push your limits and enhance your overall strength. Get ready to transform your arms and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
10.9%
Biceps
9.3%
Lats
9.1%
Middle Delts
8.9%
Upper Back
8.5%
Rear Delts
8.1%
Abs
6.5%
Hamstrings
6%
Lower Back
6%
Glutes
4.8%
Chest
3.6%
Forearms
3.4%
Neck
1%
Quadriceps
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
15-20 reps
-
1B
Pull Up Behind The Neck
3
8-12 reps
-
2A
Snatch Grip High Pull
3
8-12 reps
-
2B
Hamstring Curl
3
12-15 reps
-
3A
Rear Delt Fly (Cable)
3
10-15 reps
-
3B
Pullover (EZ Bar)
3
8-10 reps
-
4
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10-15 reps
-
1B
Dip (Weighted)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Lunge Matrix
3
AMRAP
-
3A
Cable Dips
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
4
Modified Dragon Fly
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15-30 reps
-
1B
Bicep Curl (EZ Bar)
3
8-15 reps
-
2
Deficit Handstand Push Up
1
AMRAP
-
3
Lu Raise
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Barbell Roll Up
1
AMRAP
-
6
Landmine Twist
1
AMRAP
-
7
Farmer's Walk (Weighted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
-
1B
Back Extension (Weighted)
3
8-15 reps
-
2A
Behind-the-Neck Push Press
3
8-15 reps
-
2B
Ring Row (Weighted)
3
8-15 reps
-
3
Farmer's Walk (Weighted)
1
AMRAP
-
4
Decline Sit Up (Weighted)
1
AMRAP
-
5
Jefferson Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
3
8-15 reps
-
1B
pistol squat assisted
3
8-15 reps
-
2A
Larson press
3
8-15 reps
-
2B
ring fly
3
AMRAP
-
3
bridge push up
1
AMRAP
-
4
Neck Curl
1
AMRAP
-
5
Hanging Leg Raise Weighted
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-15 reps
-
1B
Preacher Curl (Dumbbell)
3
8-15 reps
-
2
pelican curl
1
AMRAP
-
3
ring tricep extension
1
AMRAP
-
4
Skin The Cat
1
AMRAP
-
5
Back Lever
1
AMRAP
-
6
Front Lever
1
AMRAP
-
7
L Sit
1
-
-
Week 1
1 / 18 Weeks
Day 1
1A
Romanian Deadlift (Barbell)3 Sets
15-20 Reps
-
1B
Pull Up Behind The Neck3 Sets
8-12 Reps
-
2A
Snatch Grip High Pull3 Sets
8-12 Reps
-
2B
Hamstring Curl3 Sets
12-15 Reps
-
3A
Rear Delt Fly (Cable)3 Sets
10-15 Reps
-
3B
Pullover (EZ Bar)3 Sets
8-10 Reps
-
4
Ab Wheel1 Set
AMRAP
-
Day 2
1A
Face Pull3 Sets
10-15 Reps
-
1B
Dip (Weighted)3 Sets
8-12 Reps
-
2A
Overhead Press (Barbell)3 Sets
8-12 Reps
-
2B
Lunge Matrix3 Sets
AMRAP
-
3A
Cable Dips3 Sets
10-15 Reps
-
3B
Lu Raise3 Sets
10-15 Reps
-
4
Modified Dragon Fly1 Set
AMRAP
-
Day 3
1A
Tricep Rope Push Down (Cable)3 Sets
15-30 Reps
-
1B
Bicep Curl (EZ Bar)3 Sets
8-15 Reps
-
2
Deficit Handstand Push Up1 Set
AMRAP
-
3
Lu Raise1 Set
AMRAP
-
4
Hammer Curl (Dumbbell)1 Set
AMRAP
-
5
Barbell Roll Up1 Set
AMRAP
-
6
Landmine Twist1 Set
AMRAP
-
7
Farmer's Walk (Weighted)1 Set
AMRAP
-
Day 4
1A
Pull-Up (Weighted)3 Sets
8-12 Reps
-
1B
Back Extension (Weighted)3 Sets
8-15 Reps
-
2A
Behind-the-Neck Push Press3 Sets
8-15 Reps
-
2B
Ring Row (Weighted)3 Sets
8-15 Reps
-
3
Farmer's Walk (Weighted)1 Set
AMRAP
-
4
Decline Sit Up (Weighted)1 Set
AMRAP
-
5
Jefferson Curl1 Set
AMRAP
-
Day 5
1A
Ring Push Up (Weighted)3 Sets
8-15 Reps
-
1B
pistol squat assisted3 Sets
8-15 Reps
-
2A
Larson press3 Sets
8-15 Reps
-
2B
ring fly3 Sets
AMRAP
-
3
bridge push up1 Set
AMRAP
-
4
Neck Curl1 Set
AMRAP
-
5
Hanging Leg Raise Weighted1 Set
AMRAP
-
Day 6
1A
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
-
1B
Preacher Curl (Dumbbell)3 Sets
8-15 Reps
-
2
pelican curl1 Set
AMRAP
-
3
ring tricep extension1 Set
AMRAP
-
4
Skin The Cat1 Set
AMRAP
-
5
Back Lever1 Set
AMRAP
-
6
Front Lever1 Set
AMRAP
-
7
L Sit1 Set
-
-