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BoostcampPNG

Berserk Method custom

by Michał Zdebel
1 athletes joined

Program Description

Overall hypertrophy and strenght

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 22, 2024 06:55
  • Last Edited
    Jun 22, 2024 09:02
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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
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
2
Leg Press
3
5-10 reps
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
4
Pull-Up (Assisted)
3
5-12 reps
5
Bench Press (Dumbbell)
3
8-12 reps
6
Seated Row (Cable)
2
8-15 reps
7A
Preacher Curl (Barbell)
3
5-12 reps
7B
Tricep Pushdown (Cable)
3
8-15 reps
8
Lateral Raise (Dumbbell)
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
1B
Leg Extension
3
8-20 reps
2
Barbell Row
3
5-12 reps
3
Seated Dip (Machine)
3
8-20 reps
4
Shrug (Dumbbell)
2
8-12 reps
5A
Skull Crusher (Barbell)
3
8-12 reps
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6A
Incline Curl (Dumbbell)
3
8-12 reps
6B
Tricep Pushdown (Cable)
3
8-12 reps
7
Lying Leg Raise
3
AMRAP
8
Lateral Raise (Dumbbell)
3
8-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
2
Romanian Deadlift (Barbell)
3
5-12 reps
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
4
Pull-Up (Assisted)
3
5-12 reps
5A
Skull Crusher
3
8-20 reps
5B
Bicep Curl (Dumbbell)
3
6-12 reps
6
Ring Push Up
2
5-12 reps
7
Lateral Raise (Dumbbell)
1
AMRAP
8
Hanging Leg Raise
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
8-15 Reps
2
Leg Press
3 Sets
5-10 Reps
3
Romanian Deadlift (Dumbbell)
2 Sets
8-15 Reps
4
Pull-Up (Assisted)
3 Sets
5-12 Reps
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
6
Seated Row (Cable)
2 Sets
8-15 Reps
7A
Preacher Curl (Barbell)
3 Sets
5-12 Reps
7B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
8
Lateral Raise (Dumbbell)
1 Set
AMRAP
Day 2
1A
Leg Curl
3 Sets
8-20 Reps
1B
Leg Extension
3 Sets
8-20 Reps
2
Barbell Row
3 Sets
5-12 Reps
3
Seated Dip (Machine)
3 Sets
8-20 Reps
4
Shrug (Dumbbell)
2 Sets
8-12 Reps
5A
Skull Crusher (Barbell)
3 Sets
8-12 Reps
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7
Lying Leg Raise
3 Sets
AMRAP
8
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
Day 3
1
Leg Press
3 Sets
6-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-12 Reps
4
Pull-Up (Assisted)
3 Sets
5-12 Reps
5A
Skull Crusher
3 Sets
8-20 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
6
Ring Push Up
2 Sets
5-12 Reps
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
8
Hanging Leg Raise
3 Sets
AMRAP