Program Description
Perfect for strength enthusiasts of all levels. A maximally effective movement pattern split developing strength in all major movement patterns. You choose your preferred variations of each movement pattern (Hinge,Horizontal Press,Horizontal Pull,Squat,Vertical Press,Vertical Pull,Strict Curl). Volume starts off higher each 3 week block and tapers as intensity increases within each block. There are 4 total 3 week blocks that lead to a powerful peak.
Program Overview
- LevelBeginner, Novice
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 12, 2024 02:02
- Last EditedJul 14, 2024 12:55
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
1
Deadlift (Barbell)
1
5-8 reps
RPE 6
2
Hamstring Curl
3
AMRAP
RPE 6
3
Hanging Leg Raise
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
RPE 8
2
Hamstring Curl
2
AMRAP
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Hamstring Curl
1
AMRAP
RPE 10
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 6
2
Hamstring Curl
3
AMRAP
RPE 6
3
Hanging Leg Raise
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Hamstring Curl
2
AMRAP
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 10
2
Hamstring Curl
1
AMRAP
RPE 10
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Hamstring Curl
3
AMRAP
RPE 6
3
Hanging Leg Raise
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Hamstring Curl
2
AMRAP
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Hamstring Curl
1
AMRAP
RPE 10
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Hamstring Curl
3
AMRAP
RPE 6
3
Hanging Leg Raise
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Hamstring Curl
2
AMRAP
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Hamstring Curl
1
AMRAP
RPE 10
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 6
2
Tricep Extension (Barbell)
3
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 8
2
Tricep Extension (Barbell)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
RPE 10
2
Tricep Extension (Barbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 6
2
Tricep Extension (Barbell)
3
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8
2
Tricep Extension (Barbell)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Tricep Extension (Barbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Tricep Extension (Barbell)
3
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Tricep Extension (Barbell)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Tricep Extension (Barbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Tricep Extension (Barbell)
3
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Tricep Extension (Barbell)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Tricep Extension (Barbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
5-8 reps
RPE 6
2
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 6
3
Bicep Curl (Barbell)
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
5-8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 8
3
Bicep Curl (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
5-8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4 reps
RPE 6
2
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 6
3
Bicep Curl (Barbell)
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 8
3
Bicep Curl (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3 reps
RPE 6
2
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 6
3
Bicep Curl (Barbell)
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 8
3
Bicep Curl (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1 reps
RPE 6
2
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 6
3
Bicep Curl (Barbell)
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 8
3
Bicep Curl (Barbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-8 reps
RPE 6
2
Leg Extension
3
AMRAP
RPE 6
3
Hanging Leg Raise
3
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-8 reps
RPE 8
2
Leg Extension
2
AMRAP
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-8 reps
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 6
2
Leg Extension
3
AMRAP
RPE 6
3
Hanging Leg Raise
3
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8
2
Leg Extension
2
AMRAP
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6
2
Leg Extension
3
AMRAP
RPE 6
3
Hanging Leg Raise
3
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Leg Extension
2
AMRAP
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Leg Extension
3
AMRAP
RPE 6
3
Hanging Leg Raise
3
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Leg Extension
2
AMRAP
RPE 8
3
Hanging Leg Raise
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Extension
1
AMRAP
RPE 10
3
Hanging Leg Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
5-8 reps
RPE 6
2
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 6
3
Wrist Curls
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
5-8 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
3
Wrist Curls
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
5-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
3
Wrist Curls
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
4 reps
RPE 6
2
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 6
3
Wrist Curls
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
4 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
3
Wrist Curls
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
4 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
3
Wrist Curls
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
3 reps
RPE 6
2
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 6
3
Wrist Curls
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
3 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
3
Wrist Curls
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
3 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
3
Wrist Curls
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1 reps
RPE 6
2
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 6
3
Wrist Curls
3
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1 reps
RPE 8
2
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
3
Wrist Curls
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
3
Wrist Curls
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 6
2
Tricep Extension (Barbell)
3
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 8
2
Tricep Extension (Barbell)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Tricep Extension (Barbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 6
2
Tricep Extension (Barbell)
3
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 8
2
Tricep Extension (Barbell)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 10
2
Tricep Extension (Barbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 6
2
Tricep Extension (Barbell)
3
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 8
2
Tricep Extension (Barbell)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 10
2
Tricep Extension (Barbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 6
2
Tricep Extension (Barbell)
3
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 8
2
Tricep Extension (Barbell)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Tricep Extension (Barbell)
1
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5-8 reps
RPE 6
2
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 6
3
Bicep Curl (Barbell)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5-8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 8
3
Bicep Curl (Barbell)
2
AMRAP
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
5-8 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4 reps
RPE 6
2
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 6
3
Bicep Curl (Barbell)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 8
3
Bicep Curl (Barbell)
2
AMRAP
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3 reps
RPE 6
2
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 6
3
Bicep Curl (Barbell)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 8
3
Bicep Curl (Barbell)
2
AMRAP
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
RPE 6
2
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 6
3
Bicep Curl (Barbell)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 8
3
Bicep Curl (Barbell)
2
AMRAP
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
AMRAP
RPE 10
3
Bicep Curl (Barbell)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)1 Set
5-8 Reps
@6
2
Hamstring Curl3 Sets
AMRAP
@6
3
Hanging Leg Raise3 Sets
AMRAP
@6
Day 2
1
Bench Press (Barbell)1 Set
5-8 Reps
@6
2
Tricep Extension (Barbell)3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)3 Sets
AMRAP
@6
Day 3
1
Bent Over Row (Barbell)1 Set
5-8 Reps
@6
2
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)3 Sets
AMRAP
@6
Day 4
1
Squat (Barbell)1 Set
5-8 Reps
@6
2
Leg Extension3 Sets
AMRAP
@6
3
Hanging Leg Raise3 Sets
AMRAP
@6
Day 5
1
Bicep Curl (Barbell)1 Set
5-8 Reps
@6
2
Reverse Bicep Curl (EZ Bar)3 Sets
AMRAP
@6
3
Wrist Curls3 Sets
AMRAP
@6
Day 6
1
Overhead Press (Barbell)1 Set
5-8 Reps
@6
2
Tricep Extension (Barbell)3 Sets
AMRAP
@6
3
Lateral Raise (Dumbbell)3 Sets
AMRAP
@6
Day 7
1
Pull-Up (Weighted)1 Set
5-8 Reps
@6
2
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@6
3
Bicep Curl (Barbell)3 Sets
AMRAP
@6