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Rajeev Narayan strength training for bjj/mma

by Rajeev N.
2 athletes joined

Program Description

Strength training for bjj mma

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 05, 2025 02:30
  • Last Edited
    Jun 18, 2025 12:32

Summary

Unlock your potential with Rajeev Narayan's 12-week strength training program designed specifically for BJJ and MMA athletes. This program focuses on three days of targeted workouts each week, incorporating a mix of dumbbell, barbell, and machine exercises to build strength, power, and endurance. With a comprehensive approach that includes movements like Bulgarian Split Squats, Overhead Presses, and Cable Crunches, you'll enhance your performance on the mat while developing a balanced physique. Get ready to elevate your training and dominate your competition!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Abs
10.4%
Glutes
9.6%
Upper Back
8.4%
Lats
8.1%
Other
7.2%
Triceps
7.1%
Hamstrings
6.8%
Front Delts
5.5%
Middle Delts
5.3%
Biceps
5.2%
Lower Back
4.4%
Chest
4.1%
Forearms
2.2%
Olympic
2.1%
Adductors
1.4%
Rear Delts
0.3%
Calves
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Standing Calf Raise
3
15 reps
-
10A
Hanging Leg Raise
3
12 reps
-
10B
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
8 reps
RPE 7
2
Squat (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Walking Lunge (Dumbbell)
3
8 reps
-
6
Lat Pulldown
3
10 reps
-
7
Hammer Curl
3
10 reps
-
8
Tricep Pushdown (Cable)
3
10 reps
-
9
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Romanian Deadlift (Barbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Leg Extension
3
10 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Pallof Press
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
6 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Landmine Push Press
3
8 reps
-
2B
Box Jump
3
10 reps
-
3A
Farmer's Walk (Weighted)
3
1 reps
-
3B
Renegade Row
3
10 reps
-
4A
Hamstring Curl
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
5
1km Row
4
-
6
Jump Rope
4
-
7
Walk
3
-
8
Decline Crunch (Weighted)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Leg Extension
3 Sets
10 Reps
-
8
Bicep Curl (Cable)
3 Sets
10 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
10
Pallof Press
3 Sets
10 Reps
-
11
Cable Crunch
3 Sets
10 Reps
-
Day 3
1A
Trap Bar Deadlift
4 Sets
6 Reps
-
1B
Pull-Up (Weighted)
3 Sets
8 Reps
-
2A
Landmine Push Press
3 Sets
8 Reps
-
2B
Box Jump
3 Sets
10 Reps
-
3A
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
3B
Renegade Row
3 Sets
10 Reps
-
4A
Hamstring Curl
3 Sets
10 Reps
-
4B
Reverse Hyperextension
3 Sets
10 Reps
-
5
1km Row
4 Sets
-
6
Jump Rope
4 Sets
-
7
Walk
3 Sets
-
8
Decline Crunch (Weighted)
3 Sets
10 Reps
-
Day 1
1
Power Clean
4 Sets
8 Reps
@7
2
Squat (Barbell)
4 Sets
5 Reps
-
3
Bench Press (Barbell)
4 Sets
5 Reps
-
4
Chin-Up (Weighted)
4 Sets
6 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
8 Reps
-
6
Lat Pulldown
3 Sets
10 Reps
-
7
Hammer Curl
3 Sets
10 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9
Standing Calf Raise
3 Sets
15 Reps
-
10A
Hanging Leg Raise
3 Sets
12 Reps
-
10B
Plank
3 Sets
1 mins
-