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Grappler Baki
by Brandon H.
44 athletes joined
Program Description
Like most programs I use or create, this program is a little bit of everything. I want you to get lean, jacked, and athletic. In the spirit of Baki, we’ll have some athletic movements with heavy bag/shadow boxing, calisthenics, and barbell movements to round out your physique. This program will take virtually everything to failure, barring a few exercises. You will get stronger during this program, but it’s taking a back burner to building your physique, improving calisthenics, your work capacity, and your athleticism.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 11, 2024 12:00
Last Edited
Jun 19, 2024 03:57
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
@10
1B
Shrug (Dumbbell)
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Russian Twist
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Heavy Bag
3 Sets
1 mins
@6
2A
Kettlebell Swing
4 Sets
15-30 Reps
@9
2B
Kettlebell Clean & Press
4 Sets
15-25 Reps
@9
3
Heavy Bag
3 Sets
3 mins
@10
4A
Burpee
3 Sets
10-25 Reps
@10
4B
Kettlebell Halo
3 Sets
10-15 Reps
@9
5A
Farmer's Walk (Weighted)
3 Sets
0.5-0.7 mins
@10
5B
Snatch (Kettlebell)
3 Sets
15-25 Reps
@10
Day 3
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Dip (Bodyweight)
3 Sets
AMRAP
@10
2A
Overhead Press (Barbell)
4 Sets
6-10 Reps
@10
2B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Good Morning
4 Sets
8-12 Reps
@10
3B
Inverted Row
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Curl
4 Sets
AMRAP
@10
Day 4
1
Heavy Bag
3 Sets
1 mins
@6
2A
Turkish Get Up
4 Sets
10-20 Reps
@9
2B
Walking Lunge
4 Sets
12-20 Reps
@6
3
Heavy Bag
3 Sets
3 mins
@9
4
Burpee
3 Sets
10-25 Reps
@10
5A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
5B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2-5 Reps
@10
2A
Front Squat (Barbell)
4 Sets
6-10 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Shrug (Barbell)
4 Sets
10-15 Reps
@10
3B
Face Pull
4 Sets
AMRAP
@10
4A
Push Up
4 Sets
AMRAP
@10
4B
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
4C
Neck Extension
4 Sets
AMRAP
@10