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Eagle Final Boss Phase 4

by Amadeo Z.

Program Description

**Eagle Final Boss** is a comprehensive 16-week program designed for advanced lifters seeking to elevate their strength and physique. With 59 workouts packed into this plan, you'll engage in a variety of training styles including powerlifting, bodybuilding, and Olympic weightlifting, ensuring a well-rounded approach to fitness. Each session lasts approximately 70 minutes, focusing on key compound movements like the Trap Bar Deadlift and Front Squat, complemented by bodyweight exercises for functional strength. Prepare to push your limits and sculpt your body with this intense, full-gym program tailored for serious athletes.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2025 11:50
  • Last Edited
    Dec 25, 2025 12:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Hamstrings
10.7%
Quadriceps
9.8%
Glutes
9.8%
Abs
9.8%
Chest
9.8%
Front Delts
7.2%
Upper Back
7.2%
Lats
4.5%
Biceps
4.1%
Lower Back
4%
Rear Delts
2.8%
Middle Delts
1.8%
Adductors
1.8%
Neck
1.8%
Forearms
0.9%
Calves
0.9%
Cardio
0.9%
Other
0.6%
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
2 reps
2 reps
RPE 10
-
2
Front Squat (Barbell)
2
3 reps
-
3
Rear Foot Elevated Split Squat
2
6 reps
-
4
Nordic Curl
2
5 reps
-
5
Standing Calf Raise
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
4
3 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
4 reps
4 reps
RPE 9
RPE 8.5
-
3
Pull-Up (Weighted)
1
1
1
5 reps
4 reps
3 reps
-
-
-
4
Landmine Press
2
8 reps
-
5
Chest Supported Row (Machine)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
7
Pallof Press
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Walking Lunge
2
12 reps
-
3
Push Up
2
AMRAP
RPE 7
4
Copenhagen Plank
1
2 mins
-
5
Scapular Push Up
2
5 reps
-
6
Neck Curl
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3A
Bicep Curl (Barbell)
3
12 reps
-
3B
Tricep Extension (Cable)
3
12 reps
-
4
Bike Ergometer cardiovascular
1
15 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
4 Sets
2 Reps
2 Reps
@10
-
2
Front Squat (Barbell)
2 Sets
3 Reps
-
3
Rear Foot Elevated Split Squat
2 Sets
6 Reps
-
4
Nordic Curl
2 Sets
5 Reps
-
5
Standing Calf Raise
1 Set
10 Reps
-
Day 2
1
Lying Chest Pass Med Ball Throw
4 Sets
3 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
4 Reps
@9
@8.5
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
-
-
-
4
Landmine Press
2 Sets
8 Reps
-
5
Chest Supported Row (Machine)
2 Sets
8 Reps
-
6
Hanging Leg Raise
2 Sets
10 Reps
-
7
Pallof Press
2 Sets
10 Reps
-
Day 3
1
Cardio
1 Set
30 mins
@8
2
Walking Lunge
2 Sets
12 Reps
-
3
Push Up
2 Sets
AMRAP
@7
4
Copenhagen Plank
1 Set
2 mins
-
5
Scapular Push Up
2 Sets
5 Reps
-
6
Neck Curl
2 Sets
20 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
3A
Bicep Curl (Barbell)
3 Sets
12 Reps
-
3B
Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Bike Ergometer cardiovascular
1 Set
15 mins
-