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Trad & Jacked
by JM
Program Description
Some old basic barbell, dumbell, calisthenics and weightlifting movements for that manly strength. Rules: Add 2 reps each week, but if it exceed the rep range, you can add 2-5kg.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding, Powerlifting, Athletics
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
100 minutes
Created
Apr 23, 2024 01:33
Last Edited
May 23, 2024 09:24
down_app
Week 1
1 / 10 Weeks
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
3
Kettlebell Swing
1 Set
4
Kettlebell Swing
1 Set
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
5
Ring Push Up
3 Sets
12-20 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
2
Kettlebell Swing
3 Sets
12 Reps
@6
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7
4A
High Pull
3 Sets
5 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5
Rear Delt Row
3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3A
Box Jump
3 Sets
5 Reps
25%
3B
Push Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
60%
70%
4
Skull Crusher
3 Sets
12 Reps
@8
5A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
5B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Kettlebell Swing
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Chin-Up (Weighted)
4 Sets
8 Reps
@7
5A
High Pull
3 Sets
5 Reps
5B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
6
Rear Delt Row
3 Sets
12 Reps
@6.5
7
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
8
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
4B
Hang Clean
3 Sets
5 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3A
Box Jump
3 Sets
5 Reps
25%
3B
Push Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
60%
70%
4
Skull Crusher
3 Sets
12 Reps
@8
5A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
5B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Kettlebell Swing
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Chin-Up (Weighted)
4 Sets
8 Reps
@7
5A
High Pull
3 Sets
5 Reps
5B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
6
Rear Delt Row
3 Sets
12 Reps
@6.5
7
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
8
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
4B
Hang Clean
3 Sets
5 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3A
Box Jump
3 Sets
5 Reps
25%
3B
Push Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
60%
70%
4
Skull Crusher
3 Sets
12 Reps
@8
5A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
5B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
6
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Kettlebell Swing
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
4
Chin-Up (Weighted)
4 Sets
8 Reps
@7
5A
High Pull
3 Sets
5 Reps
5B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
6
Rear Delt Row
3 Sets
12 Reps
@6.5
7
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
8
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
4B
Hang Clean
3 Sets
5 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
5
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7
4A
High Pull
3 Sets
5 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5
Rear Delt Row
3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
3
Kettlebell Swing
1 Set
4
Kettlebell Swing
1 Set
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
2
Kettlebell Swing
3 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
5
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7
4A
High Pull
3 Sets
5 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5
Rear Delt Row
3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
3
Kettlebell Swing
1 Set
4
Kettlebell Swing
1 Set
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
2
Kettlebell Swing
3 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
5
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7
4A
High Pull
3 Sets
5 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5
Rear Delt Row
3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
3
Kettlebell Swing
1 Set
4
Kettlebell Swing
1 Set
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
2
Kettlebell Swing
3 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
5
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7
4A
High Pull
3 Sets
5 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5
Rear Delt Row
3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
3
Kettlebell Swing
1 Set
4
Kettlebell Swing
1 Set
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
2
Kettlebell Swing
3 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
5
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7
4A
High Pull
3 Sets
5 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5
Rear Delt Row
3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
3
Kettlebell Swing
1 Set
4
Kettlebell Swing
1 Set
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
2
Kettlebell Swing
3 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
70%
80%
2
Front Squat (Barbell)
3 Sets
1 Set
8-10 Reps
-
@8
3
Skull Crusher
3 Sets
12 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6 Reps
60%
4B
Hanging Leg Raise
3 Sets
10-15 Reps
@9
5
Ring Push Up
3 Sets
12-20 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
60%
80%
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@8
3
Chin-Up (Weighted)
4 Sets
8 Reps
@7
4A
High Pull
3 Sets
5 Reps
4B
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
5
Rear Delt Row
3 Sets
12 Reps
@6.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8
7
Straight Leg Calf Raise
1 Set
4 Sets
10 Reps
10 Reps
@7
Day 3
1A
Sprint
2 Sets
5 Reps
@9
1B
Jog
2 Sets
1.4 mins
@6
2
2km Row
2 Sets
10 mins
@7
3
Kettlebell Swing
1 Set
4
Kettlebell Swing
1 Set
Day 4
1
Squat (Low Bar)
1 Set
2 Sets
3 Reps
3 Reps
80%
90%
2A
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
2B
Sissy Squat
3 Sets
AMRAP
@9.5
3
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
60%
80%
4
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
87%
5
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
6
Katana Extension
2 Sets
AMRAP
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
90%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
80%
85%
3A
Good Morning
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@7
3B
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4A
Wide Grip Rear Pull-Up
3 Sets
10 Reps
5
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
Day 6
1
Light Jog
1 Set
30 mins
@6
2
Kettlebell Swing
3 Sets
12 Reps
@6