Program Description
There’s probably too much volume in this for some people but I organized the workouts by order of importance so you can always cut off the last superset and/or burnout exercise if you feel like it is too much. Most of this follows a double progression like every other bodybuilding program. I made this program to get back into lifting heavy after a long period of cutting and being cardio focused. I may add 1RM percentages later to make the program more powerlifting hybrid but for now I’m using this as a rough guideline to get my strength back to where it was.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 04, 2025 07:55
- Last EditedOct 04, 2025 08:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Upper Back
10.8%
Front Delts
9.9%
Middle Delts
9.8%
Abs
8.6%
Biceps
7.7%
Chest
7.5%
Quadriceps
7.2%
Hamstrings
6.5%
Lats
6.5%
Glutes
4.7%
Rear Delts
4.4%
Lower Back
2.5%
Forearms
1.1%
Adductors
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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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
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Dip (Assisted)
3
10-15 reps
-
2B
Pull-Up (Bodyweight)
3
10-15 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
High Row (Rope)
3
10-15 reps
-
4B
Cable Crunch
3
10-15 reps
-
4C
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
15-25 reps
-
4
Leg Curl
3
15-25 reps
-
5A
Cable Crunch
3
10-15 reps
-
5B
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Seated Shrug
3
AMRAP
-
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Chest Fly (Machine)
3
12-15 reps
-
4B
Rear Delt Fly (Machine)
3
12-15 reps
-
5A
Lateral Raise (Cable)
2
10-15 reps
-
5B
Bayesian Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Hammer Curl
3
8-12 reps
-
3A
Pull-Up (Bodyweight)
3
8-12 reps
-
3B
Push Press (Barbell)
2
6-10 reps
-
4A
Meadow Row
2
8-12 reps
-
4B
Landmine Twist
2
AMRAP
-
5A
Alternating Dumbbell Curl
3
10-15 reps
-
5B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Farmer's Walk (Weighted)
1
5-15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2A
Dip (Assisted)3 Sets
10-15 Reps
-
2B
Pull-Up (Bodyweight)3 Sets
10-15 Reps
-
3A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
4A
High Row (Rope)3 Sets
10-15 Reps
-
4B
Cable Crunch3 Sets
10-15 Reps
-
4C
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Leg Extension3 Sets
15-25 Reps
-
4
Leg Curl3 Sets
15-25 Reps
-
5A
Cable Crunch3 Sets
10-15 Reps
-
5B
Walking Lunge (Dumbbell)1 Set
AMRAP
-
Day 3
1
Bench Press (Barbell)3 Sets
6-10 Reps
-
2A
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Seated Shrug3 Sets
AMRAP
-
3A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
3B
Face Pull3 Sets
12-15 Reps
-
4A
Chest Fly (Machine)3 Sets
12-15 Reps
-
4B
Rear Delt Fly (Machine)3 Sets
12-15 Reps
-
5A
Lateral Raise (Cable)2 Sets
10-15 Reps
-
5B
Bayesian Curl2 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
6-10 Reps
-
2A
Pendlay Row3 Sets
6-10 Reps
-
2B
Hammer Curl3 Sets
8-12 Reps
-
3A
Pull-Up (Bodyweight)3 Sets
8-12 Reps
-
3B
Push Press (Barbell)2 Sets
6-10 Reps
-
4A
Meadow Row2 Sets
8-12 Reps
-
4B
Landmine Twist2 Sets
AMRAP
-
5A
Alternating Dumbbell Curl3 Sets
10-15 Reps
-
5B
One Arm Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
6
Farmer's Walk (Weighted)1 Set
5-15 mins
-