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BoostcampPNG

Steel Strata Program

by Diego M.
1 athletes joined

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

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 27, 2024 12:30
  • Last Edited
    Nov 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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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
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 Deadlift
2 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3
Hamstring Curl
3 Sets
10-15 Reps
-
4
Turkish Get Up
3 Sets
6-10 Reps
-
5
Snatch (Kettlebell)
3 Sets
6-8 Reps
-
6A
Wrist Curls
3 Sets
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
-
7
Decline Crunch
3 Sets
150 Reps
-
Day 1
1
DB External Rotations
3 Sets
12-15 Reps
-
2A
Lu Raise
1 Set
AMRAP
-
2B
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2C
Hanging Leg Raise
1 Set
AMRAP
-
3A
Dip (Weighted)
4 Sets
6-8 Reps
-
3B
Hanging Leg Raise
1 Set
AMRAP
-
4A
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
-
4B
Powell Raise
3 Sets
10-12 Reps
-
5A
Neck Flexion
3 Sets
10-12 Reps
-
5B
Neck Extension
3 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 Press
3 Sets
10-12 Reps
-
3B
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Wood Chop
3 Sets
10-12 Reps
-
5A
Decline Push Up
3 Sets
AMRAP
-
5B
Dumbbell Bench Pullover
3 Sets
10-12 Reps
-
Day 3
1
Pogo Hop
3 Sets
1 mins
-
2
Box Jump
3 Sets
9 Reps
-
3
Squat (Barbell)
3 Sets
6-8 Reps
-
4
Cossack Squat
3 Sets
8-12 Reps
-
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
5B
Neck Extension
3 Sets
10-12 Reps
-
6A
Copenhagen Plank
3 Sets
0.5 mins
-
6B
Neck Flexion
3 Sets
10-12 Reps
-
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
-
7B
Tibialis Raises
3 Sets
12-15 Reps
-
7C
Seated Calf Raise
3 Sets
12-15 Reps
-
Day 4
1A
Wide Grip Pull-Up
4 Sets
8-10 Reps
-
1B
Pinwheel Curl
3 Sets
10-12 Reps
-
2
Kroc Row
3 Sets
8-10 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5A
Face Pull
3 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
-