logo
BoostcampPNG

Hybrid

by Oliver S.

Program Description

Workout that includes both weights and calisthenics

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 17, 2024 11:15
  • Last Edited
    May 07, 2024 10:54
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Seated Overhead Press (Dumbbell)
5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
7
HSPU
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
HSPU
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
3
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Romanian Deadlift (Barbell)
1
2
8-1212 reps
8-12 reps
5
Standing Calf Raise
1
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Push Up
3
8-12 reps
4
Lateral Raise (Cable)
3
12-15 reps
5
Rear Delt Fly (Machine)
3
12-15 reps
6
Dip (Weighted)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Explosive Pull Ups
3
6 reps
2
Pull-Up (Weighted)
4
4-8 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
12-15 reps
5
Dead Hang
3
30 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
2
Leg Press
5
5 reps
3
Pistol Squat
3
8-12 reps
4
Nordic Curl
3
8-12 reps
5
Standing Calf Raise
3
12-15 reps
Week 1
1 / 12 Weeks
Day 2
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 3
1
Box Jump
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-1212 Reps
8-12 Reps
5
Standing Calf Raise
1 Set
12-15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Push Up
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
Day 5
1
Explosive Pull Ups
3 Sets
6 Reps
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
5
Dead Hang
3 Sets
30 secs
Day 6
1
Hang Clean
4 Sets
4 Reps
2
Leg Press
5 Sets
5 Reps
3
Pistol Squat
3 Sets
8-12 Reps
4
Nordic Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
Seated Overhead Press (Dumbbell)
5 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
6
Dip (Weighted)
3 Sets
12-15 Reps
7
HSPU
5 Sets
5 Reps