Program Description
Build general strength based on boms raider program
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 04, 2024 06:57
- Last EditedSep 24, 2024 12:56
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
11.1%
Triceps
10.6%
Upper Back
10.1%
Front Delts
9.7%
Chest
8.1%
Middle Delts
7.4%
Hamstrings
6.8%
Glutes
5.8%
Rear Delts
4.8%
Calves
4.8%
Quadriceps
4.8%
Biceps
4.3%
Lats
4.3%
Forearms
2.9%
Lower Back
2.9%
Adductors
1.4%
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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
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 7
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 8
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 9
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 6
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 7
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 8
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 9
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 6
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 7
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 8
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 7
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 10
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 9
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
3A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
-
3B
Tricep Pushdown (Cable)3 Sets
AMRAP
-
3C
Hanging Leg Raise3 Sets
8-12 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
AMRAP
-
4B
Wrist Curls3 Sets
10-15 Reps
-
5
Deficit Push Up2 Sets
15-20 Reps
-
Day 2
1
Good Morning1 Set
2 Sets
9 Reps
9 Reps
@7
-
2A
Pull-Up (Neutral Grip, Weighted)3 Sets
12-15 Reps
-
2B
Abs Crunch (Machine)3 Sets
12-15 Reps
-
3A
Lying Cable Row3 Sets
12-15 Reps
-
3B
Standing Calf Raise3 Sets
12-15 Reps
-
4A
Hamstring Curl3 Sets
8-12 Reps
-
4B
Sissy Squat Weighted2 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Face Pull3 Sets
10-15 Reps
-
3A
Hammer Curl3 Sets
8-12 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
AMRAP
-
3C
Hanging Leg Raise3 Sets
12-15 Reps
-
4A
Upright Row (Barbell)3 Sets
AMRAP
-
4B
Wrist Extension3 Sets
10-15 Reps
-
5
Seated Shoulder Press (Dumbbell)2 Sets
15-20 Reps
-
Day 4
1
High Bar Squat (Barbell)1 Set
2 Sets
9 Reps
9 Reps
@7
-
2A
Chest Supported Row (Dumbbell)3 Sets
12-15 Reps
-
2B
Cable Crunch3 Sets
12-15 Reps
-
3A
Sissy Squat Weighted3 Sets
8-12 Reps
-
3B
Standing Calf Raise3 Sets
8-12 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
6-10 Reps
-