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♦️Super Saiyan god Training! ROAD to Super Saiyan Blue🩵
by Alisson P.
2 athletes joined
Program Description
30kg 5x5 weighted pull-ups
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Muscle & Sculpting, Athletics, Bodyweight Fitness
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jun 09, 2024 02:53
Last Edited
Jun 23, 2024 05:42
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Week 1
1 / 8 Weeks
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
4 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
3 Sets
3 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Abs Crunch (Bodyweight)
1 Set
1 Set
2 Sets
20-30 Reps
20-30 Reps
20-30 Reps
@8
@9
@10
7
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
3-8 Reps
@8
@9
@10
@10
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Plank
2 Sets
1 mins
@9
7B
Side Plank
2 Sets
1 mins
@9
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
6 Reps
@8
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
3 Sets
5 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
7
Abs Crunch (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Plank
2 Sets
1 mins
@8
7B
Side Plank
2 Sets
1 mins
@8
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
4 Sets
4 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
3 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
7
Abs Crunch (Weighted)
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Plank
3 Sets
1 mins
@8
7B
Side Plank
3 Sets
1 mins
@8
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
4 Sets
6 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
5 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Abs Crunch (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
4 Sets
8-12 Reps
@8
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Plank
3 Sets
1 mins
@8
7B
Side Plank
3 Sets
1 mins
@8
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
5 Sets
4 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
5 Sets
3 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
7
Abs Crunch (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Reverse Plank
3 Sets
1 mins
@8
7B
Side Plank
3 Sets
1 mins
@8
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
3 Sets
5 Reps
5 Reps
@7
@8
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
7
Abs Crunch (Weighted)
1 Set
1 Set
2 Sets
20-30 Reps
20-30 Reps
20-30 Reps
@8
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Reverse Plank
3 Sets
1 mins
@8
7B
Side Plank
3 Sets
1 mins
@9
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
5 Sets
5 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
1 Set
5 Reps
5 Reps
@7
@8
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
7
Abs Crunch (Weighted)
1 Set
1 Set
2 Sets
20-30 Reps
20-30 Reps
20-30 Reps
@8
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Reverse Plank
3 Sets
1 mins
@8
7B
Side Plank
3 Sets
1 mins
@8
Day 2
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Dip (Bodyweight)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@8
@9
4
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Weighted)
5 Sets
5 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Concentration Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
Day 1
1
Pull-Up (Weighted)
5 Sets
5 Reps
@7
2
TRX Row
4 Sets
3-8 Reps
@8
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Romanian Deadlift (Barbell)
2 Sets
1 Set
15-30 Reps
15-30 Reps
@9
@10
7
Abs Crunch (Weighted)
1 Set
1 Set
2 Sets
20-30 Reps
20-30 Reps
20-30 Reps
@8
@9
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
16-24 Reps
@7
@8
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@8
@9
@10
3
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Sissy Squat
3 Sets
8-12 Reps
@8
5
Dragon Flag
3 Sets
6-12 Reps
@8
Day 5
1
Push Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Deficit Handstand Push Up
1 Set
1 Set
2 Sets
3-10 Reps
3-10 Reps
3-10 Reps
@8
@9
@10
3
Overhead Extension (Dumbbell)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
4
Lu Raise
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7A
Plank
2 Sets
1 mins
@7
7B
Side Plank
2 Sets
1 mins
@7
7C
Reverse Plank
2 Sets
1 mins
@8