Program Description
Functional movements across multiple planes mixed in with classic powerlifting. Each workout specifically designed for a muscle group to maximize the grind… unlock your true potential and embrace the work.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedOct 27, 2024 12:30
- Last EditedNov 04, 2024 11:05
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Hanging Leg Raise
1
AMRAP
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
DB External Rotations
3
12-15 reps
-
2A
Lu Raise
1
AMRAP
-
2B
Overhead Press (Barbell)
3
6-10 reps
-
2C
Hanging Leg Raise
1
AMRAP
-
3A
Dip (Weighted)
4
6-8 reps
-
3B
Kroc Row
3
8-10 reps
-
4A
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4B
Powell Raise
3
10-12 reps
-
5A
Neck Flexion
3
10-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Wood Chop
3
10-12 reps
-
5A
Decline Push Up
3
AMRAP
-
5B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Chest Fly (Cable)
3
10-12 reps
-
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3A
Pallof Press
3
10-12 reps
-
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4A
Decline Push Up
3
AMRAP
-
4B
Dumbbell Bench Pullover
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Squat (Barbell)
3
6-8 reps
-
4
Cossack Squat
3
8-12 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
1 mins
-
2
Box Jump
3
9 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Squat (Barbell)
3
6-8 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5B
Neck Extension
3
10-12 reps
-
6A
Copenhagen Plank
3
0.5 mins
-
6B
Neck Flexion
3
10-12 reps
-
7A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
-
7B
Tibialis Raises
3
12-15 reps
-
7C
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2
Kroc Row
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Bicep Curl (Cable)
3
8-12 reps
-
6A
Y Raise (Dumbbell)
3
10-12 reps
-
6B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
8-10 reps
-
1B
Pinwheel Curl
3
10-12 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
One Arm Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4A
Face Pull
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Wood Chop
3
10-12 reps
-
6
Y Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Turkish Get Up
3
6-10 reps
-
5
Snatch (Kettlebell)
3
6-8 reps
-
6A
Wrist Curls
3
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
-
7
Decline Crunch
3
150 reps
-
Week 1
1 / 12 Weeks
Day 5
1
Single Leg Romanian Deadlift2 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
3
Hamstring Curl3 Sets
10-15 Reps
-
4
Turkish Get Up3 Sets
6-10 Reps
-
5
Snatch (Kettlebell)3 Sets
6-8 Reps
-
6A
Wrist Curls3 Sets
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)3 Sets
AMRAP
-
7
Decline Crunch3 Sets
150 Reps
-
Day 1
1
DB External Rotations3 Sets
12-15 Reps
-
2A
Lu Raise1 Set
AMRAP
-
2B
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2C
Hanging Leg Raise1 Set
AMRAP
-
3A
Dip (Weighted)4 Sets
6-8 Reps
-
3B
Hanging Leg Raise1 Set
AMRAP
-
4A
Rear Delt Fly (Dumbbell)3 Sets
10-12 Reps
-
4B
Powell Raise3 Sets
10-12 Reps
-
5A
Neck Flexion3 Sets
10-12 Reps
-
5B
Neck Extension3 Sets
10-12 Reps
-
6
Preacher Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)4 Sets
6-10 Reps
-
2A
Chest Fly (Cable)3 Sets
10-12 Reps
-
2B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
3A
Pallof Press3 Sets
10-12 Reps
-
3B
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
-
4
Wood Chop3 Sets
10-12 Reps
-
5A
Decline Push Up3 Sets
AMRAP
-
5B
Dumbbell Bench Pullover3 Sets
10-12 Reps
-
Day 3
1
Pogo Hop3 Sets
1 mins
-
2
Box Jump3 Sets
9 Reps
-
3
Squat (Barbell)3 Sets
6-8 Reps
-
4
Cossack Squat3 Sets
8-12 Reps
-
5A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
5B
Neck Extension3 Sets
10-12 Reps
-
6A
Copenhagen Plank3 Sets
0.5 mins
-
6B
Neck Flexion3 Sets
10-12 Reps
-
7A
Reverse Abs Crunch (Bodyweight)3 Sets
15-20 Reps
-
7B
Tibialis Raises3 Sets
12-15 Reps
-
7C
Seated Calf Raise3 Sets
12-15 Reps
-
Day 4
1A
Wide Grip Pull-Up4 Sets
8-10 Reps
-
1B
Pinwheel Curl3 Sets
10-12 Reps
-
2
Kroc Row3 Sets
8-10 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
5A
Face Pull3 Sets
10-15 Reps
-
5B
Bicep Curl (Cable)3 Sets
8-12 Reps
-
6A
Y Raise (Dumbbell)3 Sets
10-12 Reps
-
6B
One Arm Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-