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Giant Training

by Blaize M.
14 athletes joined

Program Description

To develop giant level strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 03, 2024 12:54
  • Last Edited
    Jun 18, 2025 11:54

Summary

Unleash your strength with the Giant Training program, a comprehensive 10-week journey designed for serious lifters. Committing to six days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, overhead presses, and T-bar rows, all aimed at maximizing muscle growth and enhancing overall power. With a focus on progressive overload, this program will push your limits and transform your physique, ensuring you build the size and strength you’ve always wanted. Get ready to elevate your training and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Leg Extension
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 10
2
Trap Bar Deadlift
3
6-8 reps
RPE 10
3
Hamstring Curl
2
15-20 reps
RPE 6.5
4
Seated Calf Raise
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1-3 reps
6-10 reps
RPE 10
RPE 9
2
Face Pull
2
10-15 reps
RPE 7
3
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
10-15 reps
RPE 7
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 10
2
One Arm Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
4
Upright Row (Barbell)
2
15-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
3
Dumbbell Row
2
10-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 6.5
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
3
Dumbbell Row
2
10-12 reps
RPE 8
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 7
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-15 reps
RPE 8
4
Cable Crunch
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Back Extension (Weighted)
2
10-12 reps
RPE 8
4
Cable Crunch
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1-3 reps
6-10 reps
RPE 10
RPE 9
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Cable Crossover
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 6.5
4
Jammer Press
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
3
Cable Crossover
1
1
12-15 reps
12-15 reps
RPE 6.5
RPE 6.5
4
Dumbbell Bench Pullover
2
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
21s (EZ Bar)
3
21 reps
RPE 9
3
Hammer Curl
1
1
3-20 reps
15-20 reps
RPE 6.5
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
2
Spider Curl
3
8-10 reps
RPE 9
3
Hammer Curl
2
15-20 reps
RPE 6.5
4
Skull Crusher
2
8-10 reps
RPE 8
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 10 Weeks
Day 4
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@9
3
Back Extension (Weighted)
2 Sets
10-15 Reps
@8
4
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Barbell Row
3 Sets
6-8 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@8
3
Dumbbell Row
2 Sets
10-15 Reps
@8
4
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@6.5
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 6
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8.5
2
21s (EZ Bar)
3 Sets
21 Reps
@9
3
Hammer Curl
1 Set
1 Set
3-20 Reps
15-20 Reps
@6.5
@6.5
4
Skull Crusher
2 Sets
8-10 Reps
@8
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
1 Set
2 Sets
1-3 Reps
6-10 Reps
@10
@9
2
Face Pull
2 Sets
10-15 Reps
@7
3
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@7
4
Upright Row (Barbell)
2 Sets
10-15 Reps
@7
5
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
8-10 Reps
@10
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@10
3
Hamstring Curl
2 Sets
15-20 Reps
@6.5
4
Leg Extension
2 Sets
15-20 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1-3 Reps
6-10 Reps
@10
@9
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
Cable Crossover
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6.5
@6.5
4
Jammer Press
2 Sets
AMRAP
@6