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Max Spring Program

by Max M.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 14, 2026 01:53
  • Last Edited
    Jan 14, 2026 04:10
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.9%
Abs
10.2%
Hamstrings
8.8%
Triceps
8.1%
Forearms
7.4%
Lats
6.8%
Front Delts
6.5%
Quadriceps
6.5%
Glutes
6.3%
Biceps
5.6%
Rear Delts
5.2%
Chest
4.5%
Middle Delts
3.6%
Calves
2.7%
Lower Back
2%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 8
2
Shrug (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 8
-
4
Wrist Curls
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Farmer's Walk (Weighted)
3
AMRAP
RPE 8
6
One Arm Overhead Carry with March
3
AMRAP
RPE 8
7
Lying Leg Raise
3
12 reps
RPE 9
8
TRX Row Iso
3
0.5 mins
-
9
T'S, Y'S, I'S
3
12 reps
RPE 8
10
Face Pull
2
1
12 reps
2 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Preacher Curl (Machine)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Scapular Push Up
3
12 reps
-
10
Banded Scaption Iso
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
10 reps
RPE 10
RPE 9
2
Standing Calf Raise
3
12 reps
-
3
Nordic Curl
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Lying Leg Curl
1
1
10 reps
8 reps
-
-
6
Single Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Bent Over Row (Dumbbell)
3
15 reps
-
3
Suitcase Carry
3
1 reps
-
4
Band Face Pull
3
15 reps
-
5
Landmine Press
2
8 reps
RPE 6
6
Scapular Pull-Up
3
12 reps
-
7
Incline Y'S
3
15 reps
-
8
Pallof Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Shoulder Press
1
2
12 reps
10 reps
RPE 7
RPE 7
2
Single Arm Dumbbell Bench Press
3
6 reps
-
3
Dip (Bodyweight)
3
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Hammer Preacher Curls
1
1
12 reps
8 reps
-
-
6
Rear Delt Fly (Cable)
3
20 reps
-
7
JM Press (Smith Machine)
1
1
10 reps
8 reps
-
-
8
Alternating Dumbbell Curl
2
12 reps
-
9
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
6 reps
10 reps
RPE 10
RPE 9
2
Nordic Curl
1
2
8 reps
6 reps
-
-
3
Standing Calf Raise
3
12 reps
-
4
Single Leg Press
2
10 reps
-
5
Seated Hamstring Curl
1
1
10 reps
8 reps
-
-
6
Leg Extension
2
10 reps
-
7
Wrist Extension (Dumbbell)
3
12 reps
-
8
Plank on Swissball
3
1 mins
-
9
Serratus Punches
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Shrug (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
-
4
Wrist Curls
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
6
One Arm Overhead Carry with March
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@8
@8
7
Lying Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
8
TRX Row Iso
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
9
T'S, Y'S, I'S
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
10
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
2 Reps
@7
@7
@7
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Pec Deck (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Scapular Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Banded Scaption Iso
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@10
@9
@9
2
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Nordic Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
10 Reps
8 Reps
-
-
6
Single Leg Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
9
Serratus Punches
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Suitcase Carry
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
4
Band Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Landmine Press
1 Set
1 Set
8 Reps
8 Reps
@6
@6
6
Scapular Pull-Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Incline Y'S
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Neutral Grip Shoulder Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7
@7
2
Single Arm Dumbbell Bench Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Hammer Preacher Curls
1 Set
1 Set
12 Reps
8 Reps
-
-
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
JM Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
-
-
8
Alternating Dumbbell Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
9
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10 Reps
8 Reps
-
-
Day 6
1
Pendulum Squat
1 Set
1 Set
1 Set
6 Reps
10 Reps
10 Reps
@10
@9
@9
2
Nordic Curl
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Single Leg Press
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Seated Hamstring Curl
1 Set
1 Set
10 Reps
8 Reps
-
-
6
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Plank on Swissball
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
9
Serratus Punches
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-