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 05, 2025 11:25
Summary
Unleash your inner strength with PULP FICTION, a dynamic 12-week program designed for serious lifters looking to elevate their game. Committing to four days a week, you'll engage in a mix of compound and isolation movements, including barbell overhead presses, squats, and supersets that challenge your entire body. Each workout is meticulously crafted to build muscle, enhance endurance, and sculpt your physique. Get ready to push your limits and transform your training routine into a powerful journey of growth and achievement!
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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4.8 Stars with 10, 000+ Ratings
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
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
-