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BoostcampPNG

Mass Annihilator 6 day

by Tanner W.

Program Description

My personal I’m running rn. Take a look if you want idgaf.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2024 06:35
  • Last Edited
    Jun 17, 2024 05:06

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
65%
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Cable Crossover
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
4
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Cable Crossover
3
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Preacher Curl (Barbell)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Face Pull
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Preacher Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher
3
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
12-20 reps
-
5A
Wrist Curls
2
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Front Raise
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Face Pull
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
2A
Preacher Curl (Barbell)
3
8-12 reps
-
2B
Skull Crusher
3
8-12 reps
-
3A
Upright Row (Barbell)
3
8-12 reps
-
3B
Face Pull
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Preacher Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher
3
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Preacher Curl (Barbell)
4
8-12 reps
-
3B
Skull Crusher
4
8-12 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
2A
Hammer Curl
4 Sets
8-12 Reps
-
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
-
3B
Skull Crusher
4 Sets
8-12 Reps
-
4
Upright Row (Barbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
2A
Hammer Curl
4 Sets
8-12 Reps
-
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
-
3B
Skull Crusher
4 Sets
8-12 Reps
-
4
Upright Row (Barbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
Day 1
1
Leg Press
4 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Leg Curl
3 Sets
8-12 Reps
-
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
-
5A
Wrist Curls
2 Sets
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
Day 5
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
AMRAP
-
Day 4
1
Leg Press
4 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Leg Curl
3 Sets
8-12 Reps
-
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
-
5A
Wrist Curls
2 Sets
AMRAP
-
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Cable Crossover
3 Sets
8-12 Reps
-
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Face Pull
3 Sets
AMRAP
-