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­čö▒Integram Bestiam­čö▒
by Samuel G.
3 athletes joined
Program Description
Integram Bestiam-Complete Beast. A conjugate version of push/pull/legs where each session is oriented around a primal movement pattern of vertical/horizontal presses and pulls as well as a squat and hip hinge. As usual I will input an optional strict curl/bicep and forearm session. You could choose to rest instead of the curl specific training and additional arm volume. Integram Bestism is similar to my beginner program Triton. Unlike Triton this program has much higher volume and intensity ,but like Triton it focuses on well rounded strength/musclular development by training major muscle groups 2x per week with variations in the movement pattern each session regarding the same prime movers. Unlike Triton here you will be responsible for both deloading and increasing load based on your own sense of self/knowing your body. Though I will advise exercise variation rotation on main compounds every 1-3 weeks (3 weeks max) as I suggest in my other conjugate style program Warlord. Variations must be in line with the prescribed movement pattern of the session. Supplemental movements and accessories here should be used at your own discretion to assist driving up performance on main moves as well as enhance your recovery. As a more intermediate program I suggest RPE 8 as a constant minimum on supplemental and accessory moves ,but when deloading you may dial back more if necessary. I would deload on the main movement first and foremost when deloading obviously. Ultimately chase progression on the top set and back down set of main movements ,but ideally you will also apply some progression scheme to supplemental/accessory moved as well (+reps/+sets/+weight) to maximize development.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 19, 2024 07:29
Last Edited
May 26, 2024 03:47
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Bench Press (Close Grip)
1 Set
4-6 Reps
@8-10
4
Bench Press (Close Grip)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Chest Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Squat (Paused)
1 Set
4-6 Reps
@8-10
4
Squat (Paused)
1 Set
AMRAP
@8-10
5
Leg Extension
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 3
1
Bent Over Row (Barbell)
1 Set
1-3 Reps
@8-10
2
Bent Over Row (Barbell)
1 Set
AMRAP
80%
3
Single Arm Row (Dumbbell)
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
@8-10
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
3
Seated Overhead Press (Barbell)
1 Set
4-6 Reps
@8-10
4
Seated Overhead Press (Barbell)
1 Set
AMRAP
80%
5
Upright Row (Barbell)
1 Set
AMRAP
@8-10
6
Tricep Extension (Barbell)
1 Set
AMRAP
@8-10
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@8-10
Day 5
1
Deadlift (Barbell)
1 Set
1-3 Reps
@8-10
2
Deadlift (Paused)
1 Set
3 Reps
80%
3
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@8-10
4
Romanian Deadlift (Barbell)
1 Set
AMRAP
80%
5
Good Morning
1 Set
AMRAP
@8-10
6
Hanging Leg Raise
1 Set
AMRAP
@8-10
Day 6
1
Pull-Up (Weighted)
1 Set
1-3 Reps
@8-10
2
Pull-Up (Weighted)
1 Set
AMRAP
80%
3
Lat Pulldown
2 Sets
AMRAP
@8-10
4
Bicep Curl (Barbell)
1 Set
AMRAP
@8-10
5
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
@8-10
Day 7
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Seated Dumbbell Curl
1 Set
4-6 Reps
@8-10
4
Seated Dumbbell Curl
1 Set
AMRAP
@8-10
5
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@8-10
6
Hammer Curl
1 Set
AMRAP
@8-10
7
Wrist Curls
1 Set
AMRAP
@8-10