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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Front Delts
10.7%
Hamstrings
9.3%
Triceps
8.7%
Middle Delts
8.7%
Quadriceps
8.3%
Chest
7.6%
Biceps
7.1%
Lats
6.8%
Abs
5.3%
Forearms
5.2%
Glutes
4.6%
Rear Delts
3%
Lower Back
2.7%
Abductors
0.5%
Adductors
0.4%
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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
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
-