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Jaked Jihadists

by Mohammed N.

Program Description

Getting Jacked Using Home Equipment, Rings, Barbells , DBs , and A Simple Pulley No Fancy Machines? No Problem (Note:Jihad Means Struggling in Arabic)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2024 01:56
  • Last Edited
    Jun 18, 2025 08:02

Summary

Unleash your potential with the Jaked Jihadists program, a comprehensive 12-week training plan designed for serious lifters. With five intense sessions each week, you'll engage in a mix of supersets and strength-building exercises that target every muscle group. Expect to push your limits with challenging movements like paused front squats and deficit Bulgarian split squats, all tailored to maximize strength and muscle growth. Equip your garage gym and get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
-
1B
Dip (Weighted)
4
-
2A
Bent Over Row (Barbell)
3
-
2B
Push Up
3
-
3A
Strict EZ-Bar Curls
4
-
3B
Seated Lateral Raises
4
-
4A
French Press
3
-
4B
Hammer Curl
3
-
5
Single Arm Pushdown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
1C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Overhead Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2B
Face Pull
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Neck Extension
3 Sets
10-20 Reps
@10
2
Front Squat (Paused)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Deficit Bulgarian Split Squats
2 Sets
6-10 Reps
@10
3B
Straight Leg Calf Raise
4 Sets
6-12 Reps
@10
4A
Sissy Squat
2 Sets
6-10 Reps
@10
4B
Nordic Curl
2 Sets
4-6 Reps
@10
5
Leg Raise (Captain's Chair)
4 Sets
8-10 Reps
@10
Day 3
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
4-9 Reps
4-9 Reps
4-9 Reps
@9
@9.5
@10
1B
Push Up (Weighted)
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@9
@9.5
@10
2A
Rack Chins
3 Sets
6-12 Reps
@10
2B
Arnold Press
3 Sets
6-10 Reps
@10
3A
Inverted Row
3 Sets
6-15 Reps
@10
3B
Ring Push Up
3 Sets
6-10 Reps
@10
4A
Pelican Curls
2 Sets
2 Sets
4-6 Reps
8-12 Reps
@10
@10
4B
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
6-10 Reps
6-8 Reps
10-15 Reps
@10
@10
@10
4C
Face Pull
4 Sets
8-15 Reps
@10
Day 2
1A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
1B
Neck Curl
3 Sets
10-20 Reps
@10
2
Front Squat (Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1 Set
1 Set
10 Reps
6 Reps
@9.5
@9.5
3B
Straight Leg Calf Raise
4 Sets
6-10 Reps
@10
4A
Nordic Curl
2 Sets
4-6 Reps
@10
4B
Reverse Nordic Curl
2 Sets
AMRAP
@10
5
Ab Wheel
3 Sets
AMRAP
@9
Day 1
1A
Pull-Up (Weighted)
2 Sets
2 Sets
6-10 Reps
8-12 Reps
@9
@10
1B
Dip (Weighted)
2 Sets
2 Sets
6-10 Reps
8-12 Reps
@9
@10
2A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9.5
2B
Push Up
3 Sets
AMRAP
@10
3A
Strict EZ-Bar Curls
2 Sets
2 Sets
4-6 Reps
6-10 Reps
@10
@10
3B
Seated Lateral Raises
4 Sets
8-15 Reps
@10
4
Single Arm Pushdown
1 Set
10-15 Reps
@10
5A
French Press
3 Sets
8-10 Reps
@10
5B
Hammer Curl
3 Sets
6-12 Reps
@10
Day 5
1A
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@10
1B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
1C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
2B
Face Pull
3 Sets
AMRAP
@10