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BoostcampPNG

Turtle Freak Equestrian Meat Explosion

by Jaan

Program Description

recommended schedule 2 on, 1 off. RPE 8-10 always. double progression on everything.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 06, 2025 02:59
  • Last Edited
    Jul 06, 2025 07:13
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BlogBannerPC
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Bench Press (Barbell)
3
8-12 reps
-
4
Incline Chest Fly (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Upright Row (Barbell)
3
8-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8-12 reps
-
2
Pull-Up (Bodyweight)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Pullover (Dumbbell)
3
8-12 reps
-
5
Kelso Shrug
3
8-12 reps
-
6
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-12 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Skull Crusher (Barbell)
3
8-12 reps
-
4
Alternating Dumbbell Curl
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Reverse Wrist Curl (Barbell)
5
8-12 reps
-
7B
Wrist Curls
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Seated Calf Raise
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Chest Fly (Cable)
3 Sets
8-12 Reps
-
3
Bench Press (Barbell)
3 Sets
8-12 Reps
-
4
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Upright Row (Barbell)
3 Sets
8-12 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Meadow Row
3 Sets
8-12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
5
Kelso Shrug
3 Sets
8-12 Reps
-
6
Sit Up
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
4
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
7A
Reverse Wrist Curl (Barbell)
5 Sets
8-12 Reps
-
7B
Wrist Curls
5 Sets
8-12 Reps
-
Day 4
1
Leg Extension
3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
4
Lying Leg Curl
3 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Seated Calf Raise
3 Sets
8-12 Reps
-