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Hezbollah Destroyer

by Tal R.
1 athletes joined
5.0
(1 rating)

Program Description

General Strength and Hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2024 08:49
  • Last Edited
    Jun 18, 2025 10:52

Summary

Unleash your inner strength with the Hezbollah Destroyer, a 12-week program designed to sculpt your upper and lower body through intense, targeted workouts. Comprising five training days each week, this program emphasizes compound lifts and isolation exercises, ensuring balanced muscle development and explosive power. With a focus on both barbell and dumbbell movements, you'll build a formidable physique while honing your lifting technique. Get ready to push your limits and achieve the results you've always wanted!
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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
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@8-9
-
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
-
3
Bicep Curl (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@8-9
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
JM Press
1 Set
3 Sets
15 Reps
15 Reps
@8
-
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
-
7
Ab Wheel
3 Sets
12-20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
-
3
Spider Curl
3 Sets
10-15 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Incline Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Ab Wheel
3 Sets
10-15 Reps
-
Day 4
1
High Bar Squat (Barbell, Paused)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
-
-
-
2
Power Shrug
3 Sets
8-12 Reps
-
3
Sissy Squat Weighted
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
-
5
Hamstring Curl
3 Sets
10-15 Reps
-
6
Standing Calf Raise
1 Set
10-15 Reps
-
Day 5
1A
Dip (Weighted)
3 Sets
AMRAP
-
1B
Chin-Up (Weighted)
3 Sets
AMRAP
-
2A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
2B
Seated Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Cable Crunch
3 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
-
-
-
2
Sissy Squat Weighted
3 Sets
10-15 Reps
-
3A
Lying Cable Row
2 Sets
8-12 Reps
-
3B
Kelso Shrug
2 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
10-15 Reps
-
6
Standing Calf Raise
1 Set
10-15 Reps
-