TMG Saga: Vol. 2 - Marking the Moistland

by Tank
1 athletes joined

Program Description

The gym is new. Which means it’s dry. And that’s a problem. The turf? Untouched. The machines? Pristine. The sauna? Virgin. We didn’t build this program to train. We built it to spray. Marking The Moistland is a 4-week, 5-day-a-week bodily eruption—a territorial takeover where every session leaves the floor juicier than a gas station rotisserie hotdog left in the sun. 💦 It’s Not About Growth. It’s About Discharge. This is strength maintenance and fat annihilation delivered through unregulated secretion. We don’t just drip. We leak like haunted Capri Suns. Your pits will squirt. Your glutes will glisten. Your nose will run. Your core might shit itself. 🍆 You Will: Keep your compound lifts in the 5–8 range, juicing them like overripe peaches Assault new gym machines with so much volume they develop mildew Slam finishers so vile, you’re pissing out of pores that shouldn’t exist Lube the dumbbells. Soak the sleds. Defile the preacher curl Enter the sauna daily for 15 minutes of steam, squelch, and silent bonding diarrhea 🧻 You Will Leave Behind: A trail of electrolyte foam Three pounds of fluid (minimum) A musk so dominant they’ll have to reupholster the glute drive ⚠️ Side Effects May Include: Ball fog Salted taint top rash Group farts Unexplained leaking from non-mouth regions A tightness in your chest that may or may not be emotional 🔥 Daily Moist Missions: Day 1 – Pecc Pissers of the First Mark Chest, shoulders, push, and titty geysers. You’re not benching—you’re squirting dominance across enemy lines. Day 2 – Glute Gallop: The Dripening Squats, lunges, and thigh waterfalls. Expect inner butt cheek foam. Welcome it. Day 3 – Moist Grips, Wide Hogs Back and posterior chain with grip work so leaky your fingers will queef. Day 4 – Sauna Sentries: Arms of Allegiance Curls, extensions, and elbow moisture so thick it might be milk. Sauna finish = eye contact, inner crying, outer steaming. Day 5 – The Moistland Massacre Full-body finalé. You’ll sprint, drag, slam, and possibly shit Finishers so brutal you leak out both ends. This Isn’t Training. It’s territory warfare through bodily expulsion. We’re not trying to look good. We’re trying to wring ourselves dry like war rags and mark our territory. This gym is no longer public. It belongs to the moist, the strong, and the spiritually unwell. So squirt proudly. Leak without shame. And piss wherever you please. Welcome to The Moistland. It’s time to mark it.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 11:11
  • Last Edited
    Aug 07, 2025 02:00
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
RPE 5
1B
Push Up (Incline)
2
10 reps
RPE 5
1C
Rotator Cuff
2
15 reps
RPE 5
2A
Bench Press (Barbell)
4
5-8 reps
RPE 7
2B
Pec Deck (Machine)
4
15 reps
RPE 9
3A
Incline Chest Fly (Machine)
3
15 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 8.5
3C
Push Up
3
RPE 10
4A
Dips Between Chairs
3
RPE 10
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
4C
Close Grip Pushdown (Cable)
1
15 reps
RPE 9
5A
Dead Bug
3
20 reps
RPE 10
5B
Cable Crunch
3
15 reps
RPE 10
5C
Ab Wheel
1
10 reps
RPE 10
6A
Floor Press (Dumbbell)
3
12 reps
RPE 10
6B
Push Up
3
10 reps
RPE 10
6C
Burpee
3
5 reps
RPE 10
7
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
RPE 5
1B
Push Up (Incline)
2
10 reps
RPE 5
1C
Rotator Cuff
2
15 reps
RPE 5
2A
Bench Press (Barbell)
4
5-8 reps
RPE 7
2B
Pec Deck (Machine)
4
15 reps
RPE 9
3A
Incline Chest Fly (Machine)
3
15 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 8.5
3C
Push Up
3
RPE 10
4A
Dips Between Chairs
3
RPE 10
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
4C
Close Grip Pushdown (Cable)
1
15 reps
RPE 9
5A
Dead Bug
3
20 reps
RPE 10
5B
Cable Crunch
3
15 reps
RPE 10
5C
Ab Wheel
1
10 reps
RPE 10
6A
Floor Press (Dumbbell)
3
12 reps
RPE 10
6B
Push Up
3
10 reps
RPE 10
6C
Burpee
3
5 reps
RPE 10
7
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
RPE 5
1B
Push Up (Incline)
2
10 reps
RPE 5
1C
Rotator Cuff
2
15 reps
RPE 5
2A
Bench Press (Barbell)
4
5-8 reps
RPE 7
2B
Pec Deck (Machine)
4
15 reps
RPE 9
3A
Incline Chest Fly (Machine)
3
15 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 8.5
3C
Push Up
3
RPE 10
4A
Dips Between Chairs
3
RPE 10
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
4C
Close Grip Pushdown (Cable)
1
15 reps
RPE 9
5A
Dead Bug
3
20 reps
RPE 10
5B
Cable Crunch
3
15 reps
RPE 10
5C
Ab Wheel
1
10 reps
RPE 10
6A
Floor Press (Dumbbell)
3
12 reps
RPE 10
6B
Push Up
3
10 reps
RPE 10
6C
Burpee
3
5 reps
RPE 10
7
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
20 reps
RPE 5
1B
Push Up (Incline)
2
10 reps
RPE 5
1C
Rotator Cuff
2
15 reps
RPE 5
2A
Bench Press (Barbell)
4
5-8 reps
RPE 7
2B
Pec Deck (Machine)
4
15 reps
RPE 9
3A
Incline Chest Fly (Machine)
3
15 reps
RPE 9
3B
Arnold Press
3
12 reps
RPE 8.5
3C
Push Up
3
RPE 10
4A
Dips Between Chairs
3
RPE 10
4B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
4C
Close Grip Pushdown (Cable)
1
15 reps
RPE 9
5A
Dead Bug
3
20 reps
RPE 10
5B
Cable Crunch
3
15 reps
RPE 10
5C
Ab Wheel
1
10 reps
RPE 10
6A
Floor Press (Dumbbell)
3
12 reps
RPE 10
6B
Push Up
3
10 reps
RPE 10
6C
Burpee
3
5 reps
RPE 10
7
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
15 reps
RPE 5
1B
Leg Curl
2
15 reps
RPE 5
1C
Monster Walks
2
20 reps
RPE 5
2A
Squat (Barbell)
4
5-8 reps
RPE 7
2B
Hack Squat
4
12 reps
RPE 7
3A
Glute Kickback
3
15 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
4A
Leg Press
3
12 reps
RPE 9
4B
Step-Up (Weighted)
3
24 reps
RPE 9
4C
Wall Sit
3
1 mins
RPE 10
5
Stair Climber
1
15 mins
RPE 10
6
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
15 reps
RPE 5
1B
Leg Curl
2
15 reps
RPE 5
1C
Monster Walks
2
20 reps
RPE 5
2A
Squat (Barbell)
4
5-8 reps
RPE 7
2B
Hack Squat
4
12 reps
RPE 7
3A
Glute Kickback
3
15 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
4A
Leg Press
3
12 reps
RPE 9
4B
Step-Up (Weighted)
3
24 reps
RPE 9
4C
Wall Sit
3
1 mins
RPE 10
5
Stair Climber
1
15 mins
RPE 10
6
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
15 reps
RPE 5
1B
Leg Curl
2
15 reps
RPE 5
1C
Monster Walks
2
20 reps
RPE 5
2A
Squat (Barbell)
4
5-8 reps
RPE 7
2B
Hack Squat
4
12 reps
RPE 7
3A
Glute Kickback
3
15 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
4A
Leg Press
3
12 reps
RPE 9
4B
Step-Up (Weighted)
3
24 reps
RPE 9
4C
Wall Sit
3
1 mins
RPE 10
5
Stair Climber
1
15 mins
RPE 10
6
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
15 reps
RPE 5
1B
Leg Curl
2
15 reps
RPE 5
1C
Monster Walks
2
20 reps
RPE 5
2A
Squat (Barbell)
4
5-8 reps
RPE 7
2B
Hack Squat
4
12 reps
RPE 7
3A
Glute Kickback
3
15 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
4A
Leg Press
3
12 reps
RPE 9
4B
Step-Up (Weighted)
3
24 reps
RPE 9
4C
Wall Sit
3
1 mins
RPE 10
5
Stair Climber
1
15 mins
RPE 10
6
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
2
0.5 mins
RPE 5
1B
Scapular Pull-Up
2
RPE 5
1C
Empty Bar RDL
2
15 reps
RPE 5
2A
Deadlift (Barbell)
4
5-8 reps
RPE 7
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3A
Shrug (Dumbbell)
3
15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
RPE 9
3C
Farmer's Walk (Weighted)
3
0.75-1 mins
RPE 9
4A
Standing Multi-Flight (Reverse Fly)
3
12-15 reps
RPE 9
4B
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
4C
Standing Multi-Flight (Reverse Fly)
3
12-15 reps
RPE 9
5A
Hanging Leg Raise
3
12 reps
RPE 10
5B
Russian Twist
3
25 reps
RPE 10
5C
Plank (Weighted)
3
0.5 mins
RPE 10
6
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
2
0.5 mins
RPE 5
1B
Scapular Pull-Up
2
RPE 5
1C
Empty Bar RDL
2
15 reps
RPE 5
2A
Deadlift (Barbell)
4
5-8 reps
RPE 7
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3A
Shrug (Dumbbell)
3
15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
RPE 9
3C
Farmer's Walk (Weighted)
3
0.75-1 mins
RPE 9
4A
Standing Multi-Flight (Reverse Fly)
3
12-15 reps
RPE 9
4B
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
4C
Standing Multi-Flight (Reverse Fly)
3
12-15 reps
RPE 9
5A
Hanging Leg Raise
3
12 reps
RPE 10
5B
Russian Twist
3
25 reps
RPE 10
5C
Plank (Weighted)
3
0.5 mins
RPE 10
6
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
2
0.5 mins
RPE 5
1B
Scapular Pull-Up
2
RPE 5
1C
Empty Bar RDL
2
15 reps
RPE 5
2A
Deadlift (Barbell)
4
5-8 reps
RPE 7
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3A
Shrug (Dumbbell)
3
15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
RPE 9
3C
Farmer's Walk (Weighted)
3
0.75-1 mins
RPE 9
4A
Standing Multi-Flight (Reverse Fly)
3
12-15 reps
RPE 9
4B
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
4C
Standing Multi-Flight (Reverse Fly)
3
12-15 reps
RPE 9
5A
Hanging Leg Raise
3
12 reps
RPE 10
5B
Russian Twist
3
25 reps
RPE 10
5C
Plank (Weighted)
3
0.5 mins
RPE 10
6
Sauna
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cat Cow Stretch
2
0.5 mins
RPE 5
1B
Scapular Pull-Up
2
RPE 5
1C
Empty Bar RDL
2
15 reps
RPE 5
2A
Deadlift (Barbell)
4
5-8 reps
RPE 7
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3A
Shrug (Dumbbell)
3
15 reps
RPE 9
3B
Pull-Up (Bodyweight)
3
RPE 9
3C
Farmer's Walk (Weighted)
3
0.75-1 mins
RPE 9
4A
Standing Multi-Flight (Reverse Fly)
3
12-15 reps
RPE 9
4B
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
4C
Standing Multi-Flight (Reverse Fly)
3
12-15 reps
RPE 9
5A
Hanging Leg Raise
3
12 reps
RPE 10
5B
Russian Twist
3
25 reps
RPE 10
5C
Plank (Weighted)
3
0.5 mins
RPE 10
6
Sauna
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
12 reps
RPE 10
1B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
1C
Standing Multi-Flight (Lateral Raise Angle)
3
15 reps
RPE 10
2A
Incline Curl (Dumbbell)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2B
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2C
Alternating Dumbbell Curl
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2D
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
3A
Bench Press (Close Grip)
5
12-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
5
12-20 reps
RPE 10
4
Single Arm Pushdown
3
20 reps
RPE 10
5
Sauna
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
12 reps
RPE 10
1B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
1C
Standing Multi-Flight (Lateral Raise Angle)
3
15 reps
RPE 10
2A
Incline Curl (Dumbbell)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2B
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2C
Alternating Dumbbell Curl
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2D
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
3A
Bench Press (Close Grip)
5
12-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
5
12-20 reps
RPE 10
4
Single Arm Pushdown
3
20 reps
RPE 10
5
Sauna
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
12 reps
RPE 10
1B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
1C
Standing Multi-Flight (Lateral Raise Angle)
3
15 reps
RPE 10
2A
Incline Curl (Dumbbell)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2B
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2C
Alternating Dumbbell Curl
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2D
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
3A
Bench Press (Close Grip)
5
12-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
5
12-20 reps
RPE 10
4
Single Arm Pushdown
3
20 reps
RPE 10
5
Sauna
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
12 reps
RPE 10
1B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
1C
Standing Multi-Flight (Lateral Raise Angle)
3
15 reps
RPE 10
2A
Incline Curl (Dumbbell)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2B
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2C
Alternating Dumbbell Curl
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
2D
Overhead Tricep Extension (Cable)
1
1
1
1
15 reps
10 reps
5 reps
25 reps
RPE 10
RPE 10
RPE 10
RPE 10
3A
Bench Press (Close Grip)
5
12-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
5
12-20 reps
RPE 10
4
Single Arm Pushdown
3
20 reps
RPE 10
5
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Push Press (Dumbbell)
2
20 reps
RPE 5
1B
Rotator Cuff
2
15 reps
RPE 5
1C
Squat (Bodyweight)
2
10 reps
RPE 5
2A
Push Press (Barbell)
4
5-8 reps
RPE 7
2B
Kettlebell Swing
4
15 reps
RPE 8
2C
Renegade Row
3
20 reps
RPE 9
3A
Squat Thruster
3
10 reps
RPE 9
3B
High Pull
3
10 reps
RPE 9
3C
Push Up (Weighted)
4
20 reps
RPE 10
4A
Snatch (Dumbbell)
3
10 reps
RPE 10
4B
Wall Ball
3
12 reps
RPE 10
4C
Devil'S Press
3
8 reps
RPE 10
5
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Push Press (Dumbbell)
2
20 reps
RPE 5
1B
Rotator Cuff
2
15 reps
RPE 5
1C
Squat (Bodyweight)
2
10 reps
RPE 5
2A
Push Press (Barbell)
4
5-8 reps
RPE 7
2B
Kettlebell Swing
4
15 reps
RPE 8
2C
Renegade Row
3
20 reps
RPE 9
3A
Squat Thruster
3
10 reps
RPE 9
3B
High Pull
3
10 reps
RPE 9
3C
Push Up (Weighted)
4
20 reps
RPE 10
4A
Snatch (Dumbbell)
3
10 reps
RPE 10
4B
Wall Ball
3
12 reps
RPE 10
4C
Devil'S Press
3
8 reps
RPE 10
5
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Push Press (Dumbbell)
2
20 reps
RPE 5
1B
Rotator Cuff
2
15 reps
RPE 5
1C
Squat (Bodyweight)
2
10 reps
RPE 5
2A
Push Press (Barbell)
4
5-8 reps
RPE 7
2B
Kettlebell Swing
4
15 reps
RPE 8
2C
Renegade Row
3
20 reps
RPE 9
3A
Squat Thruster
3
10 reps
RPE 9
3B
High Pull
3
10 reps
RPE 9
3C
Push Up (Weighted)
4
20 reps
RPE 10
4A
Snatch (Dumbbell)
3
10 reps
RPE 10
4B
Wall Ball
3
12 reps
RPE 10
4C
Devil'S Press
3
8 reps
RPE 10
5
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Push Press (Dumbbell)
2
20 reps
RPE 5
1B
Rotator Cuff
2
15 reps
RPE 5
1C
Squat (Bodyweight)
2
10 reps
RPE 5
2A
Push Press (Barbell)
4
5-8 reps
RPE 7
2B
Kettlebell Swing
4
15 reps
RPE 8
2C
Renegade Row
3
20 reps
RPE 9
3A
Squat Thruster
3
10 reps
RPE 9
3B
High Pull
3
10 reps
RPE 9
3C
Push Up (Weighted)
4
20 reps
RPE 10
4A
Snatch (Dumbbell)
3
10 reps
RPE 10
4B
Wall Ball
3
12 reps
RPE 10
4C
Devil'S Press
3
8 reps
RPE 10
5
Sauna
1
15 mins
-
Week 1
1 / 4 Weeks
Day 1
1A
Band Pull Apart
2 Sets
20 Reps
@5
1B
Push Up (Incline)
2 Sets
10 Reps
@5
1C
Rotator Cuff
2 Sets
15 Reps
@5
2A
Bench Press (Barbell)
4 Sets
5-8 Reps
@7
2B
Pec Deck (Machine)
4 Sets
15 Reps
@9
3A
Incline Chest Fly (Machine)
3 Sets
15 Reps
@9
3B
Arnold Press
3 Sets
12 Reps
@8.5
3C
Push Up
3 Sets
@10
4A
Dips Between Chairs
3 Sets
@10
4B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
4C
Close Grip Pushdown (Cable)
1 Set
15 Reps
@9
5A
Dead Bug
3 Sets
20 Reps
@10
5B
Cable Crunch
3 Sets
15 Reps
@10
5C
Ab Wheel
1 Set
10 Reps
@10
6A
Floor Press (Dumbbell)
3 Sets
12 Reps
@10
6B
Push Up
3 Sets
10 Reps
@10
6C
Burpee
3 Sets
5 Reps
@10
7
Sauna
1 Set
15 mins
-
Day 2
1A
Leg Extension
2 Sets
15 Reps
@5
1B
Leg Curl
2 Sets
15 Reps
@5
1C
Monster Walks
2 Sets
20 Reps
@5
2A
Squat (Barbell)
4 Sets
5-8 Reps
@7
2B
Hack Squat
4 Sets
12 Reps
@7
3A
Glute Kickback
3 Sets
15 Reps
@8
3B
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8
4A
Leg Press
3 Sets
12 Reps
@9
4B
Step-Up (Weighted)
3 Sets
24 Reps
@9
4C
Wall Sit
3 Sets
1 mins
@10
5
Stair Climber
1 Set
15 mins
@10
6
Sauna
1 Set
15 mins
-
Day 3
1A
Cat Cow Stretch
2 Sets
0.5 mins
@5
1B
Scapular Pull-Up
2 Sets
@5
1C
Empty Bar RDL
2 Sets
15 Reps
@5
2A
Deadlift (Barbell)
4 Sets
5-8 Reps
@7
2B
Chest Supported Row (Machine)
4 Sets
12 Reps
@8
3A
Shrug (Dumbbell)
3 Sets
15 Reps
@9
3B
Pull-Up (Bodyweight)
3 Sets
@9
3C
Farmer's Walk (Weighted)
3 Sets
0.75-1 mins
@9
4A
Standing Multi-Flight (Reverse Fly)
3 Sets
12-15 Reps
@9
4B
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8.5
4C
Standing Multi-Flight (Reverse Fly)
3 Sets
12-15 Reps
@9
5A
Hanging Leg Raise
3 Sets
12 Reps
@10
5B
Russian Twist
3 Sets
25 Reps
@10
5C
Plank (Weighted)
3 Sets
0.5 mins
@10
6
Sauna
1 Set
15 mins
-
Day 4
1A
Face Pull
3 Sets
12 Reps
@10
1B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
1C
Standing Multi-Flight (Lateral Raise Angle)
3 Sets
15 Reps
@10
2A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
25 Reps
@10
@10
@10
@10
2B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
25 Reps
@10
@10
@10
@10
2C
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
25 Reps
@10
@10
@10
@10
2D
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
25 Reps
@10
@10
@10
@10
3A
Bench Press (Close Grip)
5 Sets
12-20 Reps
@10
3B
Preacher Curl (EZ Bar)
5 Sets
12-20 Reps
@10
4
Single Arm Pushdown
3 Sets
20 Reps
@10
5
Sauna
1 Set
15 mins
-
Day 5
1A
Single Arm Push Press (Dumbbell)
2 Sets
20 Reps
@5
1B
Rotator Cuff
2 Sets
15 Reps
@5
1C
Squat (Bodyweight)
2 Sets
10 Reps
@5
2A
Push Press (Barbell)
4 Sets
5-8 Reps
@7
2B
Kettlebell Swing
4 Sets
15 Reps
@8
2C
Renegade Row
3 Sets
20 Reps
@9
3A
Squat Thruster
3 Sets
10 Reps
@9
3B
High Pull
3 Sets
10 Reps
@9
3C
Push Up (Weighted)
4 Sets
20 Reps
@10
4A
Snatch (Dumbbell)
3 Sets
10 Reps
@10
4B
Wall Ball
3 Sets
12 Reps
@10
4C
Devil'S Press
3 Sets
8 Reps
@10
5
Sauna
1 Set
15 mins
-