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OathBreaker

by Travis B.

Program Description

Be as consistent as possible. Asynchronous. In terms of intensity, AMRAP for all sets. It will be fairly common to have 2-4 days of rest in between each session. This program will absolutely crush you as you continue. You must devour as much calories as you comfortably can, but also use common sense. Eat clean but plenty. Some junk is alright. Prioritize recovery, sleep and stress management. This program can be repeated as many times as needed. Can be modified more specifically catered to each individual muscular development, just simply refresh the template from week 1. This program also caters to any goal related to gaining mass, or it can also be used on a cut...however lower frequency is recommend. Having less volume could also help if recovery is an issue. Be honest with yourself Hold yourself accountable. Annihilate your old self. Chisel and carve yourself, as you see fit. Blah blah blah. Crush some fuckin weights.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2026 06:16
  • Last Edited
    Apr 03, 2026 02:22
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
10.9%
Rear Delts
10.9%
Triceps
10.8%
Chest
10.6%
Lats
10.1%
Upper Back
10.1%
Front Delts
9.1%
Biceps
6.6%
Glutes
5.6%
Hamstrings
5.6%
Quadriceps
3.4%
Lower Back
3.2%
Neck
2%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
3
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
3
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
3
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Lying DB Lateral Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Pull-Up (Weighted)
3
-
4
Cable Pullthroughs
2
-
5
Overhead Extension (Dumbbell)
3
-
6
Lying DB Lateral Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
3
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
3
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
3
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
2
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
3
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
3
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
-
2
Inverted Row
3
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Inverted Row
3
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Inverted Row
3
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Inverted Row
3
-
3
Crusader Upright Rows
4
-
4
Front Squat (Dumbbell)
2
-
5
Pull-Up (Bodyweight)
2
-
6
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
JM Press
3
-
3
Wide Grip Lat Pulldown
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Lying DB Lateral Raise
3
-
6
Cable Ls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
3
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
3
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
3
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
3
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
3
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
3
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
3
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
3
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
3
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
2
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Guillotine Bench press
3
-
3
Cable Low Row
4
-
4
Cable Pullthroughs
2
-
5
Crusader Rows
4
-
6
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
3
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
3
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
3
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
2
-
6
Lying DB Lateral Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
3
-
6
Lying DB Lateral Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
3
-
6
Lying DB Lateral Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Dip (Weighted)
3
-
3
Chest Supported Row (Dumbbell)
3
-
4
Front Squat (Dumbbell)
2
-
5
Bicep Curl (Barbell)
3
-
6
Lying DB Lateral Raise
5
-
Week 1
1 / 18 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
-
2
JM Press
3 Sets
-
3
Wide Grip Lat Pulldown
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
-
5
Lying DB Lateral Raise
3 Sets
-
6
Cable Ls
2 Sets
-
Day 1
1
Incline Bench Press (Barbell)
2 Sets
-
2
Guillotine Bench press
2 Sets
-
3
Pull-Up (Weighted)
3 Sets
-
4
Cable Pullthroughs
2 Sets
-
5
Overhead Extension (Dumbbell)
2 Sets
-
6
Lying DB Lateral Raise
4 Sets
-
Day 5
1
Pull-Up (Weighted)
3 Sets
-
2
Dip (Weighted)
3 Sets
-
3
Chest Supported Row (Dumbbell)
3 Sets
-
4
Front Squat (Dumbbell)
2 Sets
-
5
Bicep Curl (Barbell)
2 Sets
-
6
Lying DB Lateral Raise
4 Sets
-
Day 4
1
Bench Press (Barbell)
2 Sets
-
2
Guillotine Bench press
2 Sets
-
3
Cable Low Row
3 Sets
-
4
Cable Pullthroughs
2 Sets
-
5
Crusader Rows
4 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Dip (Weighted)
3 Sets
-
2
Inverted Row
2 Sets
-
3
Crusader Upright Rows
4 Sets
-
4
Front Squat (Dumbbell)
2 Sets
-
5
Pull-Up (Bodyweight)
2 Sets
-
6
Bicep Curl (Cable)
2 Sets
-