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Warrior Strength Phase

by Mohammed H.

Program Description

**Warrior Strength Phase** is an intense 8-week program designed to build muscle and enhance overall strength through a combination of bodybuilding, powerlifting, and athletic training techniques. With 40 workouts spread across the weeks, each session lasts approximately 50 minutes and incorporates a variety of exercises targeting all major muscle groups. This program is perfect for intermediate lifters looking to push their limits in a full gym environment. Embrace the challenge and transform your physique with structured workouts that promote strength and endurance!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 04, 2025 01:00
  • Last Edited
    Sep 16, 2025 01:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Glutes
10.4%
Other
8.8%
Front Delts
7.2%
Chest
7%
Hamstrings
6.7%
Quadriceps
6.6%
Abs
6.2%
Triceps
5.7%
Middle Delts
5.7%
Rear Delts
4.9%
Lower Back
4.7%
Neck
3.5%
Lats
3.3%
Adductors
1.9%
Forearms
1.8%
Stretching
0.6%
Cardio
0.6%
Biceps
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Face Pull
1
15 reps
-
3
Push Up
1
10 reps
-
4
Incline Bench Press (Barbell)
4
4-6 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7A
Rotational Lateral Raise
3
10-12 reps
-
7B
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Push Up
2
AMRAP
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Scapular Protraction
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Face Pull
1
15 reps
-
3
Push Up
1
10 reps
-
4
Incline Bench Press (Barbell)
4
4-6 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7A
Rotational Lateral Raise
3
10-12 reps
-
7B
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Push Up
2
AMRAP
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Scapular Protraction
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Face Pull
1
15 reps
-
3
Push Up
1
10 reps
-
4
Incline Bench Press (Barbell)
4
4-6 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7A
Rotational Lateral Raise
3
10-12 reps
-
7B
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Push Up
2
AMRAP
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Scapular Protraction
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Face Pull
1
15 reps
-
3
Push Up
1
10 reps
-
4
Incline Bench Press (Barbell)
4
4-6 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7A
Rotational Lateral Raise
3
10-12 reps
-
7B
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Push Up
2
AMRAP
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Scapular Protraction
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Face Pull
1
15 reps
-
3
Push Up
1
10 reps
-
4
Incline Bench Press (Barbell)
4
4-6 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7A
Rotational Lateral Raise
3
10-12 reps
-
7B
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Push Up
2
AMRAP
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Scapular Protraction
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Face Pull
1
15 reps
-
3
Push Up
1
10 reps
-
4
Incline Bench Press (Barbell)
4
4-6 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7A
Rotational Lateral Raise
3
10-12 reps
-
7B
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Push Up
2
AMRAP
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Scapular Protraction
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Face Pull
1
15 reps
-
3
Push Up
1
10 reps
-
4
Incline Bench Press (Barbell)
4
4-6 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7A
Rotational Lateral Raise
3
10-12 reps
-
7B
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Push Up
2
AMRAP
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Scapular Protraction
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Face Pull
1
15 reps
-
3
Push Up
1
10 reps
-
4
Incline Bench Press (Barbell)
4
4-6 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7A
Rotational Lateral Raise
3
10-12 reps
-
7B
Lateral Raise (Dumbbell)
3
10-12 reps
-
8
Push Up
2
AMRAP
-
9
Overhead Tricep Extension (Cable)
2
8-10 reps
-
10
Scapular Protraction
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Glute Bridge Hold
2
15 mins
-
3
Good Morning (Bodyweight)
1
10 reps
-
4
Neck Extension
3
15 reps
-
5
Deadlift (Barbell)
4
4-5 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
Seal Row
3
8-10 reps
-
8
Face Pull
3
12-15 reps
-
9
Rear Delt Fly (Cable)
3
12-15 reps
-
10
Cable External Rotation
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Glute Bridge Hold
2
15 mins
-
3
Good Morning (Bodyweight)
1
10 reps
-
4
Neck Extension
3
15 reps
-
5
Deadlift (Barbell)
4
4-5 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
Seal Row
3
8-10 reps
-
8
Face Pull
3
12-15 reps
-
9
Rear Delt Fly (Cable)
3
12-15 reps
-
10
Cable External Rotation
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Glute Bridge Hold
2
15 mins
-
3
Good Morning (Bodyweight)
1
10 reps
-
4
Neck Extension
3
15 reps
-
5
Deadlift (Barbell)
4
4-5 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
Seal Row
3
8-10 reps
-
8
Face Pull
3
12-15 reps
-
9
Rear Delt Fly (Cable)
3
12-15 reps
-
10
Cable External Rotation
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Glute Bridge Hold
2
15 mins
-
3
Good Morning (Bodyweight)
1
10 reps
-
4
Neck Extension
3
15 reps
-
5
Deadlift (Barbell)
4
4-5 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
Seal Row
3
8-10 reps
-
8
Face Pull
3
12-15 reps
-
9
Rear Delt Fly (Cable)
3
12-15 reps
-
10
Cable External Rotation
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Glute Bridge Hold
2
15 mins
-
3
Good Morning (Bodyweight)
1
10 reps
-
4
Neck Extension
3
15 reps
-
5
Deadlift (Barbell)
4
4-5 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
Seal Row
3
8-10 reps
-
8
Face Pull
3
12-15 reps
-
9
Rear Delt Fly (Cable)
3
12-15 reps
-
10
Cable External Rotation
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Glute Bridge Hold
2
15 mins
-
3
Good Morning (Bodyweight)
1
10 reps
-
4
Neck Extension
3
15 reps
-
5
Deadlift (Barbell)
4
4-5 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
Seal Row
3
8-10 reps
-
8
Face Pull
3
12-15 reps
-
9
Rear Delt Fly (Cable)
3
12-15 reps
-
10
Cable External Rotation
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Glute Bridge Hold
2
15 mins
-
3
Good Morning (Bodyweight)
1
10 reps
-
4
Neck Extension
3
15 reps
-
5
Deadlift (Barbell)
4
4-5 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
Seal Row
3
8-10 reps
-
8
Face Pull
3
12-15 reps
-
9
Rear Delt Fly (Cable)
3
12-15 reps
-
10
Cable External Rotation
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Glute Bridge Hold
2
15 mins
-
3
Good Morning (Bodyweight)
1
10 reps
-
4
Neck Extension
3
15 reps
-
5
Deadlift (Barbell)
4
4-5 reps
-
6
Shrug (Barbell)
3
8-12 reps
-
7
Seal Row
3
8-10 reps
-
8
Face Pull
3
12-15 reps
-
9
Rear Delt Fly (Cable)
3
12-15 reps
-
10
Cable External Rotation
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Squat (Bodyweight)
1
8 reps
-
3
Glute Bridge (Bodyweight)
1
8 reps
-
4
Squat (Smith Machine)
4
4-6 reps
-
5
Neck Flexion
3
15 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
6-8 reps
-
8
Leg Curl
3
10 reps
-
9
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Squat (Bodyweight)
1
8 reps
-
3
Glute Bridge (Bodyweight)
1
8 reps
-
4
Squat (Smith Machine)
4
4-6 reps
-
5
Neck Flexion
3
15 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
6-8 reps
-
8
Leg Curl
3
10 reps
-
9
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Squat (Bodyweight)
1
8 reps
-
3
Glute Bridge (Bodyweight)
1
8 reps
-
4
Squat (Smith Machine)
4
4-6 reps
-
5
Neck Flexion
3
15 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
6-8 reps
-
8
Leg Curl
3
10 reps
-
9
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Squat (Bodyweight)
1
8 reps
-
3
Glute Bridge (Bodyweight)
1
8 reps
-
4
Squat (Smith Machine)
4
4-6 reps
-
5
Neck Flexion
3
15 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
6-8 reps
-
8
Leg Curl
3
10 reps
-
9
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Squat (Bodyweight)
1
8 reps
-
3
Glute Bridge (Bodyweight)
1
8 reps
-
4
Squat (Smith Machine)
4
4-6 reps
-
5
Neck Flexion
3
15 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
6-8 reps
-
8
Leg Curl
3
10 reps
-
9
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Squat (Bodyweight)
1
8 reps
-
3
Glute Bridge (Bodyweight)
1
8 reps
-
4
Squat (Smith Machine)
4
4-6 reps
-
5
Neck Flexion
3
15 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
6-8 reps
-
8
Leg Curl
3
10 reps
-
9
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Squat (Bodyweight)
1
8 reps
-
3
Glute Bridge (Bodyweight)
1
8 reps
-
4
Squat (Smith Machine)
4
4-6 reps
-
5
Neck Flexion
3
15 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
6-8 reps
-
8
Leg Curl
3
10 reps
-
9
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Squat (Bodyweight)
1
8 reps
-
3
Glute Bridge (Bodyweight)
1
8 reps
-
4
Squat (Smith Machine)
4
4-6 reps
-
5
Neck Flexion
3
15 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
6-8 reps
-
8
Leg Curl
3
10 reps
-
9
Back Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Arm Circle
1
15 mins
-
3
Hip Circles
1
15 mins
-
4
Punching Bag
1
15 mins
-
5
Farmer's Walk (Weighted)
3
45 mins
-
6A
Abs Rollout (Barbell)
3
12 reps
-
6B
Pallof Press
3
12 reps
-
6C
Hanging Knee Raise
3
10-15 reps
-
7
Jump Rope
10
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Arm Circle
1
15 mins
-
3
Hip Circles
1
15 mins
-
4
Punching Bag
1
15 mins
-
5
Farmer's Walk (Weighted)
3
45 mins
-
6A
Abs Rollout (Barbell)
3
12 reps
-
6B
Pallof Press
3
12 reps
-
6C
Hanging Knee Raise
3
10-15 reps
-
7
Jump Rope
10
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Arm Circle
1
15 mins
-
3
Hip Circles
1
15 mins
-
4
Punching Bag
1
15 mins
-
5
Farmer's Walk (Weighted)
3
45 mins
-
6A
Abs Rollout (Barbell)
3
12 reps
-
6B
Pallof Press
3
12 reps
-
6C
Hanging Knee Raise
3
10-15 reps
-
7
Jump Rope
10
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Arm Circle
1
15 mins
-
3
Hip Circles
1
15 mins
-
4
Punching Bag
1
15 mins
-
5
Farmer's Walk (Weighted)
3
45 mins
-
6A
Abs Rollout (Barbell)
3
12 reps
-
6B
Pallof Press
3
12 reps
-
6C
Hanging Knee Raise
3
10-15 reps
-
7
Jump Rope
10
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Arm Circle
1
15 mins
-
3
Hip Circles
1
15 mins
-
4
Punching Bag
1
15 mins
-
5
Farmer's Walk (Weighted)
3
45 mins
-
6A
Abs Rollout (Barbell)
3
12 reps
-
6B
Pallof Press
3
12 reps
-
6C
Hanging Knee Raise
3
10-15 reps
-
7
Jump Rope
10
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Arm Circle
1
15 mins
-
3
Hip Circles
1
15 mins
-
4
Punching Bag
1
15 mins
-
5
Farmer's Walk (Weighted)
3
45 mins
-
6A
Abs Rollout (Barbell)
3
12 reps
-
6B
Pallof Press
3
12 reps
-
6C
Hanging Knee Raise
3
10-15 reps
-
7
Jump Rope
10
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Arm Circle
1
15 mins
-
3
Hip Circles
1
15 mins
-
4
Punching Bag
1
15 mins
-
5
Farmer's Walk (Weighted)
3
45 mins
-
6A
Abs Rollout (Barbell)
3
12 reps
-
6B
Pallof Press
3
12 reps
-
6C
Hanging Knee Raise
3
10-15 reps
-
7
Jump Rope
10
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Arm Circle
1
15 mins
-
3
Hip Circles
1
15 mins
-
4
Punching Bag
1
15 mins
-
5
Farmer's Walk (Weighted)
3
45 mins
-
6A
Abs Rollout (Barbell)
3
12 reps
-
6B
Pallof Press
3
12 reps
-
6C
Hanging Knee Raise
3
10-15 reps
-
7
Jump Rope
10
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Y Raise
1
12 reps
-
3
Inverted Row
1
8 reps
-
4
Neck Lateral Flexion
3
15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Incline Fly Press (Dumbbell)
2
10-12 reps
-
7
Pendlay Row
3
10-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-12 reps
-
9
Scapular Pull-Up
3
6-8 reps
-
10
Wall Slide
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Y Raise
1
12 reps
-
3
Inverted Row
1
8 reps
-
4
Neck Lateral Flexion
3
15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Incline Fly Press (Dumbbell)
2
10-12 reps
-
7
Pendlay Row
3
10-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-12 reps
-
9
Scapular Pull-Up
3
6-8 reps
-
10
Wall Slide
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Y Raise
1
12 reps
-
3
Inverted Row
1
8 reps
-
4
Neck Lateral Flexion
3
15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Incline Fly Press (Dumbbell)
2
10-12 reps
-
7
Pendlay Row
3
10-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-12 reps
-
9
Scapular Pull-Up
3
6-8 reps
-
10
Wall Slide
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Y Raise
1
12 reps
-
3
Inverted Row
1
8 reps
-
4
Neck Lateral Flexion
3
15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Incline Fly Press (Dumbbell)
2
10-12 reps
-
7
Pendlay Row
3
10-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-12 reps
-
9
Scapular Pull-Up
3
6-8 reps
-
10
Wall Slide
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Y Raise
1
12 reps
-
3
Inverted Row
1
8 reps
-
4
Neck Lateral Flexion
3
15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Incline Fly Press (Dumbbell)
2
10-12 reps
-
7
Pendlay Row
3
10-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-12 reps
-
9
Scapular Pull-Up
3
6-8 reps
-
10
Wall Slide
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Y Raise
1
12 reps
-
3
Inverted Row
1
8 reps
-
4
Neck Lateral Flexion
3
15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Incline Fly Press (Dumbbell)
2
10-12 reps
-
7
Pendlay Row
3
10-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-12 reps
-
9
Scapular Pull-Up
3
6-8 reps
-
10
Wall Slide
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Y Raise
1
12 reps
-
3
Inverted Row
1
8 reps
-
4
Neck Lateral Flexion
3
15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Incline Fly Press (Dumbbell)
2
10-12 reps
-
7
Pendlay Row
3
10-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-12 reps
-
9
Scapular Pull-Up
3
6-8 reps
-
10
Wall Slide
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
2 mins
-
2
Y Raise
1
12 reps
-
3
Inverted Row
1
8 reps
-
4
Neck Lateral Flexion
3
15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Incline Fly Press (Dumbbell)
2
10-12 reps
-
7
Pendlay Row
3
10-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-12 reps
-
9
Scapular Pull-Up
3
6-8 reps
-
10
Wall Slide
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Jog
1 Set
2 mins
-
2
Face Pull
1 Set
15 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Incline Bench Press (Barbell)
4 Sets
4-6 Reps
-
5
Bench Press (Dumbbell)
3 Sets
8 Reps
-
6
Shoulder Press (Machine)
3 Sets
8 Reps
-
7A
Rotational Lateral Raise
3 Sets
10-12 Reps
-
7B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
8
Push Up
2 Sets
AMRAP
-
9
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
10
Scapular Protraction
2 Sets
12 Reps
-
Day 3
1
Jog
1 Set
2 mins
-
2
Squat (Bodyweight)
1 Set
8 Reps
-
3
Glute Bridge (Bodyweight)
1 Set
8 Reps
-
4
Squat (Smith Machine)
4 Sets
4-6 Reps
-
5
Neck Flexion
3 Sets
15 Reps
-
6
Hip Thrust (Barbell)
3 Sets
8 Reps
-
7
Walking Lunge (Dumbbell)
3 Sets
6-8 Reps
-
8
Leg Curl
3 Sets
10 Reps
-
9
Back Extension
3 Sets
10 Reps
-
Day 5
1
Jog
1 Set
2 mins
-
2
Y Raise
1 Set
12 Reps
-
3
Inverted Row
1 Set
8 Reps
-
4
Neck Lateral Flexion
3 Sets
15 Reps
-
5
Shrug (Barbell)
3 Sets
12-15 Reps
-
6
Incline Fly Press (Dumbbell)
2 Sets
10-12 Reps
-
7
Pendlay Row
3 Sets
10-12 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
9
Scapular Pull-Up
3 Sets
6-8 Reps
-
10
Wall Slide
3 Sets
12-15 Reps
-
Day 2
1
Jog
1 Set
2 mins
-
2
Glute Bridge Hold
2 Sets
15 mins
-
3
Good Morning (Bodyweight)
1 Set
10 Reps
-
4
Neck Extension
3 Sets
15 Reps
-
5
Deadlift (Barbell)
4 Sets
4-5 Reps
-
6
Shrug (Barbell)
3 Sets
8-12 Reps
-
7
Seal Row
3 Sets
8-10 Reps
-
8
Face Pull
3 Sets
12-15 Reps
-
9
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
10
Cable External Rotation
2 Sets
15-20 Reps
-
Day 4
1
Jog
1 Set
2 mins
-
2
Arm Circle
1 Set
15 mins
-
3
Hip Circles
1 Set
15 mins
-
4
Punching Bag
1 Set
15 mins
-
5
Farmer's Walk (Weighted)
3 Sets
45 mins
-
6A
Abs Rollout (Barbell)
3 Sets
12 Reps
-
6B
Pallof Press
3 Sets
12 Reps
-
6C
Hanging Knee Raise
3 Sets
10-15 Reps
-
7
Jump Rope
10 Sets
20 mins
-