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Old MAN's Workout (WE ARE SO BACK)

by Jules C.
1 athletes joined

Program Description

Body reinforcement and injury prevention

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodyweight Fitness, Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 05:24
  • Last Edited
    Mar 23, 2026 06:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Forearms
11.3%
Front Delts
10.3%
Abs
8.9%
Upper Back
7.5%
Biceps
7.1%
Quadriceps
6.4%
Chest
6.2%
Lats
5.7%
Glutes
5.2%
Middle Delts
4.5%
Hamstrings
4.1%
Adductors
3.7%
Lower Back
2.8%
Rear Delts
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
30+ reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Bent Over Row (Barbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
2
8-12 reps
-
6
French Press
2
12 reps
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
5 reps
-
3
Deadlift (Deficit)
2
8 reps
-
4
Leg Extension
2
12-20 reps
-
5A
Hanging Toes To Bar
2
-
5B
Russian Twist
2
-
6A
Chinese Plank
2
3 mins
-
6B
Copenhagen Plank
2
1 mins
-
7
Back Extension (Weighted)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pull-Up (Weighted)
2
12 reps
-
3
Pull-Up (Bodyweight)
1
AMRAP
-
4
Dip (Weighted)
2
12 reps
-
5
Dip (Bodyweight)
1
AMRAP
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Wrist Curl (Dumbbell)
3
12-20 reps
-
8
Dead Hang
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6 reps
-
2
Handstand Push Up
2
-
3
Lu Raise
2
12 reps
-
4
Hammer Curl (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
2
12-16 reps
-
6
Skull Crusher (Barbell)
2
10-12 reps
-
7
French Press
2
10-12 reps
-
8A
Hanging Toes To Bar
2
-
8B
Russian Twist
2
-
9A
Chinese Plank
2
-
9B
Copenhagen Plank
2
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Barbell)
2 Sets
5 Reps
-
3
Deadlift (Deficit)
2 Sets
8 Reps
-
4
Leg Extension
2 Sets
12-20 Reps
-
5A
Hanging Toes To Bar
2 Sets
-
5B
Russian Twist
2 Sets
-
6A
Chinese Plank
2 Sets
3 mins
-
6B
Copenhagen Plank
2 Sets
1 mins
-
7
Back Extension (Weighted)
2 Sets
20 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
6 Reps
-
2
Handstand Push Up
2 Sets
-
3
Lu Raise
2 Sets
12 Reps
-
4
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
12-16 Reps
-
6
Skull Crusher (Barbell)
2 Sets
10-12 Reps
-
7
French Press
2 Sets
10-12 Reps
-
8A
Hanging Toes To Bar
2 Sets
-
8B
Russian Twist
2 Sets
-
9A
Chinese Plank
2 Sets
-
9B
Copenhagen Plank
2 Sets
-
Day 1
1
Bench Press (Barbell)
1 Set
30+ Reps
-
2
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
3
Dip (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
4
Bent Over Row (Barbell)
2 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
6
French Press
2 Sets
12 Reps
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12-20 Reps
-
8
Dead Hang
2 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Pull-Up (Weighted)
2 Sets
12 Reps
-
3
Pull-Up (Bodyweight)
1 Set
AMRAP
-
4
Dip (Weighted)
2 Sets
12 Reps
-
5
Dip (Bodyweight)
1 Set
AMRAP
-
6
Farmer's Walk (Weighted)
2 Sets
-
7
Reverse Wrist Curl (Dumbbell)
3 Sets
12-20 Reps
-
8
Dead Hang
2 Sets
1 mins
-