Program Description
Strength; Hypertrophy; and GPP
Program Overview
- LevelBeginner, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedMay 28, 2025 01:20
- Last EditedJun 18, 2025 08:41
Summary
Unleash your strength with Raphael's GZCLP 1.13, an 18-week program designed for serious lifters. This 4-day weekly regimen focuses on compound movements and supersets to maximize muscle growth and endurance. Expect to tackle exercises like the Clean and Press, Deadlift, and various targeted lifts that engage multiple muscle groups. With a structured approach, you'll build a solid foundation while pushing your limits—perfect for those ready to elevate their training game.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
3 reps
-
2
Clean and Press
1
3-6 reps
-
3A
Bench Press (Dumbbell)
3
6-10 reps
-
3B
Face Pull
3
15-25 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Goblet Squat
1
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Preacher Curl (EZ Bar)
3
15-20 reps
-
6C
Plank
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
65%
75%
2
Deadlift (Barbell)
1
3-10 reps
85%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3-10 reps
90%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1-10 reps
95%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
3-10 reps
85%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3-10 reps
90%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1-10 reps
95%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
65%
75%
2
Deadlift (Barbell)
1
3-10 reps
85%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3-10 reps
90%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1-10 reps
95%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
50%
2
Deadlift (Barbell)
1
5 reps
50%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
65%
75%
2
Deadlift (Barbell)
1
3-10 reps
85%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3-10 reps
90%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1-10 reps
95%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
65%
75%
2
Deadlift (Barbell)
1
3-10 reps
85%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3-10 reps
90%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1-10 reps
95%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
50%
2
Deadlift (Barbell)
1
5 reps
50%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
65%
75%
2
Deadlift (Barbell)
1
3-10 reps
85%
3A
Squat (Barbell)
3
6-10 reps
-
3B
Overhead Press (Dumbbell)
3
12-16 reps
-
4A
Lat Pulldown
3
15-25 reps
-
4B
Suitcase Deadlift
3
10-15 reps
-
5A
Ab Wheel
3
10-20 reps
-
5B
Reverse Hyperextension
3
15-20 reps
-
6
Clean and Jerk
10
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
3-6 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Dip (Bodyweight)
4
6-10 reps
-
5A
Bamboo Bench
3
20-30 reps
-
5B
Hammer Curl (Dumbbell)
3
15-25 reps
-
6A
Skull Crusher (Dumbbell)
3
15-25 reps
-
6B
Shoulder YTWL
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
-
2
Squat (Low Bar)
1
3-6 reps
-
3
Deficit Deadlift (Barbell)
4
6-10 reps
-
4A
Reverse Hyperextension
3
15-25 reps
-
4B
Chest Supported Row (Machine)
3
12-20 reps
-
5A
Leg Press
3
15-25 reps
-
5B
Underhand Lat Pulldown
3
15-25 reps
-
6A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
6B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Week 1
1 / 18 Weeks
Day 1
1
Clean and Press4 Sets
3 Reps
-
2
Clean and Press1 Set
3-6 Reps
-
3A
Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3B
Face Pull3 Sets
15-25 Reps
-
4A
Bent Over Row (Barbell)3 Sets
8-12 Reps
-
4B
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
5
Goblet Squat1 Set
AMRAP
-
6A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
6B
Preacher Curl (EZ Bar)3 Sets
15-20 Reps
-
6C
Plank4 Sets
1 mins
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
5 Reps
3 Reps
65%
75%
2
Deadlift (Barbell)1 Set
3-10 Reps
85%
3A
Squat (Barbell)3 Sets
6-10 Reps
-
3B
Overhead Press (Dumbbell)3 Sets
12-16 Reps
-
4A
Lat Pulldown3 Sets
15-25 Reps
-
4B
Suitcase Deadlift3 Sets
10-15 Reps
-
5A
Ab Wheel3 Sets
10-20 Reps
-
5B
Reverse Hyperextension3 Sets
15-20 Reps
-
6
Clean and Jerk10 Sets
3-5 Reps
-
Day 3
1
Bench Press (Barbell)4 Sets
3 Reps
-
2
Bench Press (Barbell)1 Set
3-6 Reps
@9
3
Overhead Press (Barbell)3 Sets
6-10 Reps
-
4
Dip (Bodyweight)4 Sets
6-10 Reps
-
5A
Bamboo Bench3 Sets
20-30 Reps
-
5B
Hammer Curl (Dumbbell)3 Sets
15-25 Reps
-
6A
Skull Crusher (Dumbbell)3 Sets
15-25 Reps
-
6B
Shoulder YTWL3 Sets
15-25 Reps
-
Day 4
1
Squat (Low Bar)4 Sets
3 Reps
-
2
Squat (Low Bar)1 Set
3-6 Reps
-
3
Deficit Deadlift (Barbell)4 Sets
6-10 Reps
-
4A
Reverse Hyperextension3 Sets
15-25 Reps
-
4B
Chest Supported Row (Machine)3 Sets
12-20 Reps
-
5A
Leg Press3 Sets
15-25 Reps
-
5B
Underhand Lat Pulldown3 Sets
15-25 Reps
-
6A
Jump Rope1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-
6B
Sit Up1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-