logo
BoostcampPNG

The Rooster

by Ty
2 athletes joined
5.0
(1 rating)

Program Description

Become the Rooser from the Alice in Chains song

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2024 08:59
  • Last Edited
    Jun 18, 2025 08:40

Summary

**The Rooster** is an intense 8-week program designed to elevate your strength and conditioning through a balanced 5-day weekly routine. Each session focuses on targeted muscle groups, utilizing a mix of free weights and machines to maximize gains. From weighted dips to hack squats and supersets, this program is structured to challenge your limits and build muscle effectively. Get ready to transform your physique and unleash your inner strength with every workout!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 8
2
Hack Squat
3
9 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Hack Squat
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
9 reps
RPE 8
2
Hack Squat
3
11 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 8
2
Squat (Smith Machine)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 8
2
Squat (Smith Machine)
3
9 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Squat (Smith Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Squat (Smith Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
9 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
11 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
7 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
9 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
7 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
10 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
11 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
9 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
12 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
12 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
11 reps
-
1B
Bent Over Row (Barbell)
3
11 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
9 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
12 reps
-
1B
Bent Over Row (Barbell)
3
12 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
3 Sets
6 Reps
@8
2
Hack Squat
3 Sets
8 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)
2 Sets
10 Reps
-
6
Leg Extension
2 Sets
12 Reps
-
7A
Y Raise
2 Sets
10 Reps
-
7B
Lateral Raise (Machine)
2 Sets
10 Reps
-
8
Ab Wheel
3 Sets
10 Reps
-
Day 4
1A
Weighted Deficit Pushup
3 Sets
10 Reps
-
1B
Chest Supported T Bar Row
3 Sets
10 Reps
-
2A
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
-
2B
Single Leg Hamstring Curl
2 Sets
12 Reps
-
3A
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
3B
Helms Row
2 Sets
12 Reps
-
4
L Sit Chin Up
2 Sets
8 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-
6
Seated Calf Raise
2 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6 Reps
@8.5
2
Back Extension
2 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
-
5A
Alternating Dumbbell Curl
3 Sets
16 Reps
-
5B
Lying Leg Curl
3 Sets
10 Reps
-
6
Pullover (Dumbbell)
2 Sets
12 Reps
-
7
Hip Thrust (machine)
3 Sets
12 Reps
-
Day 5
1
Hanging Leg Raise
3 Sets
12 Reps
-
2
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
ATG Dip
2 Sets
12 Reps
-
4
Hip Abductor (Machine)
2 Sets
12 Reps
-
5
Hip Adductor (Machine)
2 Sets
12 Reps
-
6
ATG Split Squat
2 Sets
10 Reps
-
7
Patrick Step Up
2 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
-
9A
Neck Curl
3 Sets
10 Reps
-
9B
Neck Extension
3 Sets
10 Reps
-
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6 Reps
@8.5
1B
Sissy Squat
3 Sets
10 Reps
-
2
Preacher Curl (Barbell)
3 Sets
10 Reps
-
3
JM Press
3 Sets
12 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
10 Reps
-
6
Wrist Curls
2 Sets
12 Reps
-
7
GHD Sit Up (Weighted)
3 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gonzalo S.Age 27, Man
a year ago
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Amazing structure, modified some workouts but overall great pumps and a ton of volume.