logo
Tactical Split 2.0
by Samantha A.
10 athletes joined
Program Description
Updated version of the original program. Strength, Stamina, and Athleticism for anyone and everyone who wants to feel like a badass. Recommended warm-up: Wenning Warm-ups. 3x25 of 3 movements for the compound lifts; except on the accessories days. DO NOT GO HEAVY ON THE WARM-UPS. Also, calf raises, YTWs, and hip openers for an added bonus for a warm-up, especially if you have ankles, shoulders, and/or hips issues. On the Run day; recommended warm-up: A-Skips for 10 meters, high knees for 10 meters, butt kicks for 10 meters, Pogo Jumps, and hip openers (Karaokes) Listen to your body and adjust movements if needed. Do the circuit either before or after the main lifts (under the description tab)
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 09, 2024 04:03
Last Edited
Jun 12, 2024 09:10
down_app
Week 1
1 / 12 Weeks
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
2
Bench Press (Barbell)
2 Sets
3-5 Reps
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
4A
JM Press
2 Sets
10-12 Reps
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
Day 3
1
Run
1 Set
3 mins
2
Push-ups Sprint
2 Sets
40 Reps
3
100m Sprint
2 Sets
4
200m Sprint
2 Sets
5
400m Sprint
2 Sets
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
4A
Lat Pulldown
2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
1B
Toes Squat
2 Sets
10-12 Reps
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5B
Pinwheel Curl
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps