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.
Muscle Engagement
Front
Back
MuscleSet
Abs
8.3%
Upper Back
8.2%
Triceps
7.5%
Quadriceps
7.3%
Glutes
7.1%
Rear Delts
6.8%
Front Delts
6.5%
Chest
6.4%
Hamstrings
6.3%
Lats
6.2%
Biceps
5.4%
Neck
5.2%
Middle Delts
4.9%
Forearms
3.4%
Lower Back
2.6%
Adductors
2.4%
Calves
1.6%
Full Body
1.3%
Olympic
1.3%
Other
1.3%
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
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
-