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MASS MOVES MASS

by Brady V.

Program Description

Gain strength by getting bigger and more jacked,ideally for those in a calorie surplus,good for grapplers that need to fill in their weight class,gym bros,and off season powerlifters

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 25, 2024 05:07
  • Last Edited
    May 07, 2024 10:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
3
Snatch Deadlift
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
3
Snatch Deadlift
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
3
Snatch Deadlift
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 9.5
3
Snatch Deadlift
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
AMRAP
RPE 8
2
Squat (Barbell)
3
5-7 reps
80%
3
Snatch Deadlift
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Snatch Deadlift
1
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Snatch Deadlift
1
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Snatch Deadlift
1
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pin Press Bench (Barbell)
3
1 reps
90%
4
Bent Over Row (Barbell, Paused)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pin Press Bench (Barbell)
3
1 reps
90%
4
Bent Over Row (Barbell, Paused)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pin Press Bench (Barbell)
3
1 reps
90%
4
Bent Over Row (Barbell, Paused)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pin Press Bench (Barbell)
3
1 reps
90%
4
Bent Over Row (Barbell, Paused)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Overhead Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bench Press (Barbell)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 8
RPE 8.5
RPE 9
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell, Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
5
Seated Overhead Press (Barbell)
1
1
5-7 reps
5-7 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Bench Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
1
3-5 reps
RPE 8-9
4
Bent Over Row (Barbell, Paused)
3
5-7 reps
RPE 9
5
Neck Extension
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Bench Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
1
3-5 reps
RPE 8-9
4
Bent Over Row (Barbell, Paused)
3
5-7 reps
RPE 9
5
Neck Extension
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Bench Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
1
3-5 reps
RPE 8-9
4
Bent Over Row (Barbell, Paused)
3
5-7 reps
RPE 9
5
Neck Extension
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
RPE 9
2
Block Pull (Barbell)
1
AMRAP
85%
3
Hamstring Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Walking Lunge
2
2 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
RPE 9
2
Block Pull (Barbell)
1
AMRAP
85%
3
Hamstring Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Walking Lunge
2
2 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
RPE 9
2
Block Pull (Barbell)
1
AMRAP
85%
3
Hamstring Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Walking Lunge
2
2 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
6
3 reps
RPE 9
2
Block Pull (Barbell)
1
AMRAP
85%
3
Hamstring Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Walking Lunge
2
2 mins
RPE 9
5
Hanging Leg Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
7
2 reps
85%
2
Block Pull (Barbell)
1
AMRAP
90%
3
Hamstring Curl
2
15-20 reps
RPE 9
4
Lunge (Dumbbell)
2
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
AMRAP
90%
2
Block Pull (Barbell)
2
1
1 reps
1 reps
RPE 9
RPE 10
3
Box Jump
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
AMRAP
90%
2
Block Pull (Barbell)
2
1
1 reps
1 reps
RPE 9
RPE 10
3
Box Jump
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
AMRAP
90%
2
Block Pull (Barbell)
2
1
1 reps
1 reps
RPE 9
RPE 10
3
Box Jump
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Larsen Press (Barbell)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Preacher Curl (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
8
Neck Extension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Larsen Press (Barbell)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Preacher Curl (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Larsen Press (Barbell)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Preacher Curl (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
2
Larsen Press (Barbell)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Rope Push Down (Cable)
2
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
6
Preacher Curl (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
6-10 reps
RPE 8.5-9
2
Incline Bench Press (Barbell)
5
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 9.5
5
Preacher Curl (Barbell)
1
2
12-15 reps
6-8 reps
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
AMRAP
RPE 9.5
7
Neck Extension
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8.5
2
Larsen Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1
0.5-1 mins
RPE 9
6
Preacher Curl (Barbell)
1
0.5-1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8.5
2
Larsen Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1
0.5-1 mins
RPE 9
6
Preacher Curl (Barbell)
1
0.5-1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8.5
2
Larsen Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
AMRAP
90%
5
Tricep Rope Push Down (Cable)
1
0.5-1 mins
RPE 9
6
Preacher Curl (Barbell)
1
0.5-1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Glute-Ham Raise
1 Set
AMRAP
@8
2
Squat (Barbell)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@9.5
3
Snatch Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Pin Press Bench (Barbell)
3 Sets
1 Reps
90%
4
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Seated Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Box Squat (Barbell)
6 Sets
3 Reps
@9
2
Block Pull (Barbell)
1 Set
AMRAP
85%
3
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Walking Lunge
2 Sets
2 mins
@9
5
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
2
Larsen Press (Barbell)
2 Sets
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
8
Neck Extension
2 Sets
12 Reps
@9