Program Description
Berserker physique with more back, hypertrophy purely, this one with full gym until i move to home gym
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 04, 2024 03:54
- Last EditedJun 18, 2025 12:30
Summary
Unleash your inner warrior with the Thorkell Workout, a comprehensive 12-week program designed to sculpt your body and boost your strength. With seven days of intense training each week, this program combines supersets and diverse exercises targeting all major muscle groups, ensuring you build endurance and power. From barbell front squats to bodyweight burpees, prepare to challenge yourself and achieve remarkable results. Equip yourself with a garage gym setup and get ready to transform your fitness journey!
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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
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
-
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
-
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
-
2B
Skull Crusher
4
8-15 reps
-
2C
Lateral Raise (Dumbbell)
4
10-20 reps
-
3A
Pronation Twist/Curl
4
10-15 reps
-
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
-
3C
Neck Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
12-16 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
-
Week 1
1 / 12 Weeks
Day 2
1A
Front Squat (Barbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)4 Sets
AMRAP
@10
Day 3
1
Burpee10 Sets
20 Reps
-
Day 1
1A
Rack Pull (Barbell)3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)3 Sets
8-12 Reps
@9
2D
Wrist Curls3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)4 Sets
10-15 Reps
@9
3B
Hammer Curl4 Sets
8-12 Reps
@10
3C
Windshield Wipers4 Sets
AMRAP
@10
3D
Seated Calf Raise1 Set
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise4 Sets
AMRAP
-
3A
Preacher Curl (Barbell)3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@9
1B
Neck Extension4 Sets
10-20 Reps
@9.5
2A
Hang Clean2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl4 Sets
6-10 Reps
@9.5
2C
Towel Hold4 Sets
0.5 mins
-
3A
Belt Squat4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)4 Sets
AMRAP
-
Day 6
1A
Bench Press (Close Grip)2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)4 Sets
8-15 Reps
-
2B
Skull Crusher4 Sets
8-15 Reps
-
2C
Lateral Raise (Dumbbell)4 Sets
10-20 Reps
-
3A
Pronation Twist/Curl4 Sets
10-15 Reps
-
3B
Reverse Bicep Curl (EZ Bar)4 Sets
10-15 Reps
-
3C
Neck Curl4 Sets
10-20 Reps
-
3D
Seated Calf Raise1 Set
12-16 Reps
-
Day 7
1
Jump Rope2 Sets
5-10 mins
-