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 22, 2025 05:05
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
-
-