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“Truck Goons” PPL
by Matt D.
1 athletes joined
Program Description
A well rounded strength training program aimed at improving strength, power production, and of course, physique. This will be intense, feel free to run only 8 weeks if you think 12 will be too much. I recommend starting all compound lifts at 70% of your training maxes. Deadlifts: Increase weight by 10lbs each session. Slow and controlled all the way up and down, don’t be dropping it like you’re at a powerlifting meet. Reset after each rep. Kroc Rows: These are meant to be HEAVY. If you aren’t using a little bit of body English you aren’t going heavy enough. You should be aiming for at least 10 reps if not more. It should take a long time before you increase the weight, if you increase it at all. Take a good 5 minutes rest between your bent over rows and these, you’ll need it. Barbell Back Squats: Low-bar, add 5lbs each week. Barbell bench, overhead press & bent-over rows: add 5lbs every week. For exercises in the 5-8, 8-12, & 12-15rep ranges, start at the low end of the range and add 1 rep per set each session until you reach the top end. After doing 10 reps SKIP 11 and attempt to go straight for 12. Add5lbs and start again from the bottom. For exercises in the 15-20 rep range, choose a weight you can hit 20 reps with for the first set but fall short for the following sets. Continue with that weight until you can hit 20 for each set then add 5lbs. De-loads: After completing the rep ranges for each exercise (4 weeks), take the next week as a de-load. Follow the prescribed exercises but cut the weight by ~10% and do only 2 sets of each exercise. On the next week add 5lbs to each exercise and repeat the cycle. For the main lifts of each session, begin each new cycle with 5lbs less than you finished the previous cycle with except for deadlifts which should be reduced by 10lbs. Please note that de-loads are not programmed into the app, you will need to input each de-load week manually. Form: Good form is very important. Sacrificing form for weight is a great way to increase risk of injury. If your form is starting to suffer, swallow your pride and back off the weight a little. Rest & Recovery: Warm up properly before each session. Stretch and do mobility work after each session. Keep your nutrition on point, be sure to eat enough protein to facilitate growth. Get 7-9 hours of sleep each night. Leg Day #2: Use squat variations to improve your low bar squat. Rotate every 4 weeks between high bar, box, Zercher/front, and belt squats. Feel free to edit this program and make it your own, have fun with it!
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 04, 2024 11:28
Last Edited
Jun 03, 2024 06:40
down_app
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5
Cable Hammer Curl
3 Sets
8-12 Reps
6
Seated Row (Cable)
3 Sets
15-20 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Face Pull
3 Sets
15-20 Reps
Day 6
1
High Bar Squat (Barbell)
4 Sets
5 Reps
2
Hip Thrust (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4A
Leg Curl
3 Sets
12-15 Reps
4B
Leg Extension
3 Sets
12-15 Reps
5
Seated Calf Raise
3 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
8-12 Reps
6A
Chest Fly (Machine)
3 Sets
15-20 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
15-20 Reps
6B
Lu Raise
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4A
Leg Curl
3 Sets
5-8 Reps
4B
Leg Extension
3 Sets
5-8 Reps
5
Standing Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Standing Shoulder Press (Dumbbell)
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
7
Side Plank
3 Sets
1 mins
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
7
Glute Bridge (Bodyweight)
3 Sets
1 mins
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
Day 5
1
Bent Over Row (Barbell)
3 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
7
Side Plank
3 Sets
1 mins
Day 6
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Glute Bridge (Bodyweight)
3 Sets
1 mins
7
Single-Leg Seated Calf Raise
4 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Single Arm Shoulder Press
4 Sets
5-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@9
2
Bent Over Row (Dumbbell)
4 Sets
5-8 Reps
3
Pull-Up (Bodyweight)
4 Sets
8-12 Reps
4
Face Pull
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Single-Leg Lying Leg Curl
3 Sets
8-12 Reps
5
Single-Leg Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
2
Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Landmine Press
3 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
8-12 Reps
5
Chest Fly (Machine)
3 Sets
15-20 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lu Raise
3 Sets
8-12 Reps
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
2
Kroc Row
1 Set
AMRAP
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
15-20 Reps
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Cable Hammer Curl
3 Sets
8-12 Reps
Day 6
1
Zercher Squat (Barbell)
4 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Single-Leg Seated Calf Raise
3 Sets
12-15 Reps