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Starman Phase 2

by Brandon_Garrett_110608

Program Description

Build strength and endurance in an easy to stick to full body program. Shifting emphasis to different body parts from phase 1

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 04, 2025 07:14
  • Last Edited
    Apr 04, 2025 10:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 4
1
Hanging Leg Raise
3 Sets
10-15 Reps
-
2
Cable Crunch
3 Sets
10-15 Reps
-
3
Russian Twist
3 Sets
10-15 Reps
-
4
Cardio
1 Set
45 mins
-
Day 6
1
Cardio
1 Set
60 mins
-
Day 7
1
Rest
1 Set
AMRAP
-
Day 5
1
Dip (Bodyweight)
2 Sets
AMRAP
-
2
Hatfield Squat
3 Sets
8-10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
-
4
Good Morning
3 Sets
8-10 Reps
-
5
Lat Pulldown
2 Sets
10-15 Reps
-
6
AD Press
2 Sets
10-15 Reps
-
7A
Hammer Curl
2 Sets
10-15 Reps
-
7B
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
-
8A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
8B
Leg Extension
2 Sets
10-15 Reps
-
8C
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
-
9A
Lying Leg Curl
2 Sets
8-12 Reps
-
9B
Neck Flexion
2 Sets
15-20 Reps
-
10
Standing Calf Raise
2 Sets
AMRAP
-
Day 2
1
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
2
Cable Crunch
3 Sets
10-15 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
-
4
Cardio
1 Set
45 mins
-
Day 1
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
-
2
Hatfield Squat
3 Sets
3-5 Reps
-
3
Seal Row
3 Sets
8-15 Reps
-
4
Good Morning
2 Sets
8-10 Reps
-
5
Lat Pulldown
2 Sets
10-15 Reps
-
6
Ring Push Up
2 Sets
10-20 Reps
-
7A
Hammer Curl
2 Sets
8-12 Reps
-
7B
Skull Crusher (Dumbbell)
2 Sets
8-15 Reps
-
8A
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
8B
Leg Extension
2 Sets
15-20 Reps
-
8C
Reverse Wrist Curl (Barbell)
2 Sets
15-20 Reps
-
9A
Neck Extension
2 Sets
10-15 Reps
-
9B
Standing Calf Raise
2 Sets
AMRAP
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
-
2
Bench Press (Barbell)
3 Sets
3-5 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
15-20 Reps
-
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
5
Ring Row
2 Sets
8-15 Reps
-
6
Hip Thrust (Machine)
3 Sets
15-20 Reps
-
7A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
7B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
8A
Lu Raise
2 Sets
10-15 Reps
-
8B
Rear Delt Fly (Cable)
2 Sets
10-20 Reps
-
9A
Cable Cervical Lateral Flexion
2 Sets
10-15 Reps
-
9B
Upright Row (Barbell)
2 Sets
10-15 Reps
-
10
Standing Calf Raise
3 Sets
AMRAP
-