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My Workout Program

by Nicholas Johnson
1210 athletes joined

Program Description

To get Jacked and Stacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 19, 2024 01:51
  • Last Edited
    Jul 05, 2025 10:44

Summary

Transform your physique with this comprehensive 12-week program designed for dedicated lifters. Committed to five days a week, you'll engage in a balanced mix of strength training exercises targeting all major muscle groups, including arms, chest, back, legs, and core. Each workout features progressive sets and rep ranges to ensure continuous improvement and challenge. Equip yourself with a full gym and get ready to elevate your strength and conditioning to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5-8 reps
-
2
French Press
4
6-10 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Kroc Row
3
6-10 reps
-
5
Chin-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
6
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
French Press
2
2
16-20 reps
5-8 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Incline Krok Row
3
8-12 reps
-
5
Wide Grip Dips
3
8-12 reps
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
7
High Incline DB Press
3
6-10 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5-8 reps
-
2
French Press
4
6-10 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Kroc Row
3
6-10 reps
-
5
Chin-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
6
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
French Press
2
2
16-20 reps
5-8 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Incline Krok Row
3
8-12 reps
-
5
Wide Grip Dips
3
8-12 reps
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
7
High Incline DB Press
3
6-10 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
4-6 reps
6-10 reps
-
-
2
French Press
2
2
10-14 reps
6-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
5-8 reps
-
4
Incline Krok Row
4
6-10 reps
-
5
Reverse ATG Dips
3
6-10 reps
-
6
Close Neutral Chinups
4
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-8 reps
-
2
Hammer Curl
2
6-10 reps
-
3
French Press
2
2
10-15 reps
8-12 reps
-
-
4
Banded Bench Press
2
5-8 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Kroc Row
1
2
6-10 reps
8-12 reps
-
-
7
Dip (Weighted)
3
8-12 reps
-
8
Chin-Up (Weighted)
2
2
4-6 reps
8-12 reps
-
-
9
High Incline DB Press
2
2
5-8 reps
7-11 reps
-
-
10
Semi Supinated Pulldowns
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
4-6 reps
6-10 reps
-
-
2
French Press
2
2
10-14 reps
6-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
5-8 reps
-
4
Incline Krok Row
4
6-10 reps
-
5
Reverse ATG Dips
3
6-10 reps
-
6
Close Neutral Chinups
4
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-8 reps
-
2
Hammer Curl
2
6-10 reps
-
3
French Press
2
2
10-15 reps
8-12 reps
-
-
4
Banded Bench Press
2
5-8 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Kroc Row
1
2
6-10 reps
8-12 reps
-
-
7
Dip (Weighted)
3
8-12 reps
-
8
Chin-Up (Weighted)
2
2
4-6 reps
8-12 reps
-
-
9
High Incline DB Press
2
2
5-8 reps
7-11 reps
-
-
10
Semi Supinated Pulldowns
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
3-6 reps
-
2
Bicep Curl (Dumbbell)
2
8-12 reps
-
3
French Press
3
2
10-15 reps
5-8 reps
-
-
4
Incline Bench Press (Barbell)
4
5-8 reps
-
5
Chin-Up (Weighted)
4
6-10 reps
-
6
Dip (Weighted)
3
6-10 reps
-
7
Semi Supinated CG Pulldowns
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
French Press
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
1
4-6 reps
6-10 reps
-
-
4
Kroc Row
3
4-6 reps
-
5
Dip (Weighted)
3
6-10 reps
-
6
Chin-Up (Weighted)
4
12-15 reps
-
7
High Incline DB Press
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
3-6 reps
-
2
Bicep Curl (Dumbbell)
2
8-12 reps
-
3
French Press
3
2
10-15 reps
5-8 reps
-
-
4
Incline Bench Press (Barbell)
4
5-8 reps
-
5
Chin-Up (Weighted)
4
6-10 reps
-
6
Dip (Weighted)
3
6-10 reps
-
7
Semi Supinated CG Pulldowns
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
French Press
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
1
4-6 reps
6-10 reps
-
-
4
Kroc Row
3
4-6 reps
-
5
Dip (Weighted)
3
6-10 reps
-
6
Chin-Up (Weighted)
4
12-15 reps
-
7
High Incline DB Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Banded Trap Bar (Low Handle)
3
6-10 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Ab Wheel
3
6-10 reps
-
7
Dragon Flag
3
6-10 reps
-
8
Banded 45 Degree Back Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
5-8 reps
10-15 reps
-
-
2
Hack Squat
1
2
4-6 reps
10-15 reps
-
-
3
Deficit Deadlift (Barbell)
3
5-8 reps
RPE 8
4
45 Degree Back Raise
4
6-8 reps
-
5
Standing Calf Raise
4
6-10 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
8
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Banded Trap Bar (Low Handle)
3
6-10 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Ab Wheel
3
6-10 reps
-
7
Dragon Flag
3
6-10 reps
-
8
Banded 45 Degree Back Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
5-8 reps
10-15 reps
-
-
2
Hack Squat
1
2
4-6 reps
10-15 reps
-
-
3
Deficit Deadlift (Barbell)
3
5-8 reps
RPE 8
4
45 Degree Back Raise
4
6-8 reps
-
5
Standing Calf Raise
4
6-10 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
8
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
4
10-15 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Banded High Handle Trap Bar
2
6-10 reps
RPE 7
4
Front Loaded 45 Degree Back Raise
4
6-10 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
20-30 reps
-
8
Dragon Flag
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
2
2
6-10 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
10-15 reps
-
3
Banded Conventional Deadlift
3
5-8 reps
RPE 8
4
Banded + Dumbbell 45 Degree Back Raise
3
8-12 reps
-
5
Standing Calf Raise
3
30-60 reps
-
6
Dragon Flag
3
5-8 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
8
Cable Crunch
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
4
10-15 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Banded High Handle Trap Bar
2
6-10 reps
RPE 7
4
Front Loaded 45 Degree Back Raise
4
6-10 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
20-30 reps
-
8
Dragon Flag
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
2
2
6-10 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
10-15 reps
-
3
Banded Conventional Deadlift
3
5-8 reps
RPE 8
4
Banded + Dumbbell 45 Degree Back Raise
3
8-12 reps
-
5
Standing Calf Raise
3
30-60 reps
-
6
Dragon Flag
3
5-8 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
8
Cable Crunch
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press Sleeves
2
2
6-10 reps
15-20 reps
-
-
2
Squat (Low Bar)
2
4-8 reps
-
3
Squat (Barbell)
2
12-16 reps
-
4
High Handle Trap Bar
2
1
6-10 reps
10-15 reps
RPE 8
-
5
Banded 45 Degree Back Raise
4
15-20 reps
-
6
Standing Calf Raise
4
30-60 reps
-
7
Hanging Leg Raise
3
15-20 reps
-
8
Sit Up
3
30-35 reps
-
9
Dragon Flag
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
3
6-10 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
End Range Partials Romanians
3
5-8 reps
-
4
Dumbbell Loaded 45 Degree Back Raise
2
2
4-6 reps
12-16 reps
-
-
5
Standing Calf Raise
3
20-30 reps
-
6
Cable Crunch
3
5-8 reps
-
7
Dragon Flag
3
5-8 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press Sleeves
2
2
6-10 reps
15-20 reps
-
-
2
Squat (Low Bar)
2
4-8 reps
-
3
Squat (Barbell)
2
12-16 reps
-
4
High Handle Trap Bar
2
1
6-10 reps
10-15 reps
RPE 8
-
5
Banded 45 Degree Back Raise
4
15-20 reps
-
6
Standing Calf Raise
4
30-60 reps
-
7
Hanging Leg Raise
3
15-20 reps
-
8
Sit Up
3
30-35 reps
-
9
Dragon Flag
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
3
6-10 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
End Range Partials Romanians
3
5-8 reps
-
4
Dumbbell Loaded 45 Degree Back Raise
2
2
4-6 reps
12-16 reps
-
-
5
Standing Calf Raise
3
20-30 reps
-
6
Cable Crunch
3
5-8 reps
-
7
Dragon Flag
3
5-8 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
-
2
French Press
2
12-16 reps
-
3
Skull Crusher (Dumbbell)
2
6-10 reps
-
4
Slingshot Dip
3
6-10 reps
-
5
Wide Neutral Pullups
3
8-12 reps
-
6
Neck Curl
3
6-10 reps
-
7
Neck Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-8 reps
6-10 reps
-
-
2
Barbell Row
3
6-10 reps
-
3
Hammer Curl
4
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Slingshot Dip
3
4-6 reps
-
7
Semi Supinated Chinups
3
4-6 reps
-
8
Neck Curl
3
15-20 reps
-
9
Neck Extension
3
6-10 reps
-
10
Overhead Press (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
-
2
French Press
2
12-16 reps
-
3
Skull Crusher (Dumbbell)
2
6-10 reps
-
4
Slingshot Dip
3
6-10 reps
-
5
Wide Neutral Pullups
3
8-12 reps
-
6
Neck Curl
3
6-10 reps
-
7
Neck Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-8 reps
6-10 reps
-
-
2
Barbell Row
3
6-10 reps
-
3
Hammer Curl
4
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Slingshot Dip
3
4-6 reps
-
7
Semi Supinated Chinups
3
4-6 reps
-
8
Neck Curl
3
15-20 reps
-
9
Neck Extension
3
6-10 reps
-
10
Overhead Press (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
10-14 reps
-
2
Skull Crusher (Dumbbell)
4
6-10 reps
-
3
Slingshot Dip
2
2
3-5 reps
4-7 reps
-
-
4
Pull-Up (Weighted)
4
6-10 reps
-
5
Neck Curl
3
8-12 reps
-
6
Neck Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
-
2
Skull Crusher (Dumbbell)
2
2
4-8 reps
12-16 reps
-
-
3
Slingshot Bench
3
4-7 reps
-
4
Barbell Row
3
4-7 reps
-
5
Overhead Press (Barbell)
3
8-11 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
8
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
10-14 reps
-
2
Skull Crusher (Dumbbell)
4
6-10 reps
-
3
Slingshot Dip
2
2
3-5 reps
4-7 reps
-
-
4
Pull-Up (Weighted)
4
6-10 reps
-
5
Neck Curl
3
8-12 reps
-
6
Neck Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
-
2
Skull Crusher (Dumbbell)
2
2
4-8 reps
12-16 reps
-
-
3
Slingshot Bench
3
4-7 reps
-
4
Barbell Row
3
4-7 reps
-
5
Overhead Press (Barbell)
3
8-11 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
8
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-12 reps
-
2
Skull Crusher (Dumbbell)
4
6-10 reps
-
3
Slingshot Dip
3
5-8 reps
-
4
Kroc Row
3
6-10 reps
-
5
Close Neutral Chinups
2
2
5-8 reps
10-12 reps
-
-
6
Push Up
3
8-12 reps
-
7
Neck Curl
3
20-25 reps
-
8
Neck Extension
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
Seated Dumbbell Curl
2
12-16 reps
-
3
Skull Crusher (Dumbbell)
4
5-10 reps
-
4
Incline Banded Bench
3
10-15 reps
-
5
Semi Supinated Cable Rows
3
6-10 reps
-
6
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
7
Pullover (Dumbbell)
4
8-12 reps
-
8
Neck Curl
2
1
10-15 reps
25-30 reps
-
-
9
Neck Extension
2
1
10-15 reps
25-30 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-12 reps
-
2
Skull Crusher (Dumbbell)
4
6-10 reps
-
3
Slingshot Dip
3
5-8 reps
-
4
Kroc Row
3
6-10 reps
-
5
Close Neutral Chinups
2
2
5-8 reps
10-12 reps
-
-
6
Push Up
3
8-12 reps
-
7
Neck Curl
3
20-25 reps
-
8
Neck Extension
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
Seated Dumbbell Curl
2
12-16 reps
-
3
Skull Crusher (Dumbbell)
4
5-10 reps
-
4
Incline Banded Bench
3
10-15 reps
-
5
Semi Supinated Cable Rows
3
6-10 reps
-
6
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
7
Pullover (Dumbbell)
4
8-12 reps
-
8
Neck Curl
2
1
10-15 reps
25-30 reps
-
-
9
Neck Extension
2
1
10-15 reps
25-30 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 8
2
Hack Squat
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
-
4
Zercher Good Morning
3
6-10 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
6-10 reps
-
8
Banded Dragonflags
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Pin Squats
3
6-10 reps
-
2
Deficit Romanian Deadlift
3
6-10 reps
-
3
Good Morning
3
6-10 reps
-
4
Standing Calf Raise
3
30-50 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Sit Up
3
15-20 reps
-
7
Dragon Flag
3
10-15 reps
-
8
Ab Wheel
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 8
2
Hack Squat
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
-
4
Zercher Good Morning
3
6-10 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
6-10 reps
-
8
Banded Dragonflags
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Pin Squats
3
6-10 reps
-
2
Deficit Romanian Deadlift
3
6-10 reps
-
3
Good Morning
3
6-10 reps
-
4
Standing Calf Raise
3
30-50 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Sit Up
3
15-20 reps
-
7
Dragon Flag
3
10-15 reps
-
8
Ab Wheel
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Banded Vertical Leg Press
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Zercher Good Morning
3
6-10 reps
-
5
Standing Calf Raise
4
15-25 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Banded Dragonflags
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
3
6-10 reps
-
2
Deficit Romanian Deadlift
3
5-8 reps
-
3
Pin Good Morning
3
6-10 reps
-
4
Standing Calf Raise
3
20-30 reps
-
5
Hanging Leg Raise
3
12-16 reps
-
6
Sit Up
3
20-25 reps
-
7
Dragon Flag
3
12-16 reps
-
8
Ab Wheel
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Banded Vertical Leg Press
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Zercher Good Morning
3
6-10 reps
-
5
Standing Calf Raise
4
15-25 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Banded Dragonflags
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
3
6-10 reps
-
2
Deficit Romanian Deadlift
3
5-8 reps
-
3
Pin Good Morning
3
6-10 reps
-
4
Standing Calf Raise
3
20-30 reps
-
5
Hanging Leg Raise
3
12-16 reps
-
6
Sit Up
3
20-25 reps
-
7
Dragon Flag
3
12-16 reps
-
8
Ab Wheel
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T Bar Romanian Deadlift
3
6-10 reps
-
2
Banded Vertical Leg Press
2
10-14 reps
-
3
Pin Good Morning
3
6-10 reps
-
4
Front Squat (1.5 Rep Protocol)
3
5-8 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Banded Dragonflags
3
6-10 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Hanging Leg Raise
3
6-10 reps
-
9
Ab Wheel
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pin Squat
3
6-10 reps
-
2
Deficit Romanian Deadlift
2
6-10 reps
-
3
Good Morning
2
6-10 reps
-
4
T Bar Deadlift
3
6-10 reps
-
5
Standing Calf Raise
3
60-80 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
5-8 reps
-
8
Dragon Flag
3
5-8 reps
-
9
Ab Wheel
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T Bar Romanian Deadlift
3
6-10 reps
-
2
Banded Vertical Leg Press
2
10-14 reps
-
3
Pin Good Morning
3
6-10 reps
-
4
Front Squat (1.5 Rep Protocol)
3
5-8 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Banded Dragonflags
3
6-10 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Hanging Leg Raise
3
6-10 reps
-
9
Ab Wheel
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pin Squat
3
6-10 reps
-
2
Deficit Romanian Deadlift
2
6-10 reps
-
3
Good Morning
2
6-10 reps
-
4
T Bar Deadlift
3
6-10 reps
-
5
Standing Calf Raise
3
60-80 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
5-8 reps
-
8
Dragon Flag
3
5-8 reps
-
9
Ab Wheel
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
6-10 reps
-
2
Pullover (Dumbbell)
1
3
10-15 reps
5-10 reps
-
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
T-Bar Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
6-10 reps
-
2
Pullover (Dumbbell)
1
3
10-15 reps
5-10 reps
-
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
T-Bar Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Pin Press
4
5-8 reps
-
2
Banded Pullovers
4
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
2
6-10 reps
12-15 reps
-
-
4
Barbell Row
1
2
5-8 reps
6-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Pin Press
4
5-8 reps
-
2
Banded Pullovers
4
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
2
6-10 reps
12-15 reps
-
-
4
Barbell Row
1
2
5-8 reps
6-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Overhead Press (Barbell)
4
7-11 reps
-
4
T-Bar Row
4
7-11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Overhead Press (Barbell)
4
7-11 reps
-
4
T-Bar Row
4
7-11 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
5-8 Reps
-
2
French Press
4 Sets
6-10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Kroc Row
3 Sets
6-10 Reps
-
5
Chin-Up (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
6
Dip (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
8-12 Reps
-
3
Banded Trap Bar (Low Handle)
3 Sets
6-10 Reps
@8
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Hanging Leg Raise
3 Sets
6-10 Reps
-
6
Ab Wheel
3 Sets
6-10 Reps
-
7
Dragon Flag
3 Sets
6-10 Reps
-
8
Banded 45 Degree Back Raise
3 Sets
6-10 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
6-10 Reps
-
2
French Press
2 Sets
12-16 Reps
-
3
Skull Crusher (Dumbbell)
2 Sets
6-10 Reps
-
4
Slingshot Dip
3 Sets
6-10 Reps
-
5
Wide Neutral Pullups
3 Sets
8-12 Reps
-
6
Neck Curl
3 Sets
6-10 Reps
-
7
Neck Extension
3 Sets
8-12 Reps
-
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Hack Squat
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
4
Zercher Good Morning
3 Sets
6-10 Reps
-
5
Standing Calf Raise
3 Sets
50-100 Reps
-
6
Hanging Leg Raise
3 Sets
5-8 Reps
-
7
Sit Up
3 Sets
6-10 Reps
-
8
Banded Dragonflags
3 Sets
6-10 Reps
-
Day 5
1
Pin Press Bench (Barbell)
3 Sets
6-10 Reps
-
2
Pullover (Dumbbell)
1 Set
3 Sets
10-15 Reps
5-10 Reps
-
-
3
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
4
T-Bar Row
3 Sets
6-10 Reps
-