Program Description
This program is designed to improve my body, improve my jiu-jitsu, and provide time for recovery in my schedule.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalAthletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 02, 2024 12:51
- Last EditedJun 18, 2025 11:10
Summary
Unleash your potential with this 12-week bodybuilding program designed specifically for jiu-jitsu practitioners. Committed to four days a week, you'll focus on building strength and muscle endurance through targeted exercises like the Seated Shoulder Press and Stiff Leg Deadlift. Each session is carefully structured to enhance your performance on the mat, ensuring you develop the power and stability needed for grappling. Get ready to elevate your game and transform your physique!
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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
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Bench Press (Smith Machine)2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
3
Deficit Push Up3 Sets
AMRAP
-
4A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
4B
Upright Row (Cable)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
5
Cable Crunch3 Sets
AMRAP
-
Day 2
1
Stiff Leg Deadlift3 Sets
9 Reps
-
2
Bicep Curl (Dumbbell)1 Set
3 Sets
6-8 Reps
8-10 Reps
-
-
3
Pull-Up (Bodyweight)4 Sets
AMRAP
-
4
Seated Row (Cable)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
5
Hamstring Curl1 Set
2 Sets
7-10 Reps
8-12 Reps
-
-
6
Single Leg Extension 1 Set
1 Set
7-10 Reps
8-12 Reps
-
-
7
Lunge (Dumbbell)2 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
-
2
Standing Pullover (Cable)3 Sets
8-12 Reps
-
3
Behind-The-Neck Press (Smith Machine)2 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)2 Sets
8-12 Reps
-
6A
Lateral Raise (Cable)2 Sets
8-12 Reps
-
6B
Y Raise2 Sets
8-12 Reps
-
Day 4
1
Platz Squat3 Sets
5-10 Reps
-
2
Chest Supported Row (Machine)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
3
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Leg Press3 Sets
6-12 Reps
-
5
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
6
Leg Extension1 Set
7-12 Reps
-