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Reaper
by Vladimir S.
Program Description
The purpose of the program is to exell in both strength and size, prioritizing upper body development, especially shoulders, arms, forearms, and YOKE. The dream physique I had in mind creating this program is Henry Cavill in Man of Steel. Hope you enjoy it;)
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Jul 10, 2024 11:07
Last Edited
Jul 13, 2024 04:57
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
3 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
2 Sets
1-2 mins
7B
Dead Hang
2 Sets
1-2 mins
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
4 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
4 Sets
8-12 Reps
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
3 Sets
1-2 mins
7B
Dead Hang
3 Sets
1-2 mins
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
5 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
2 Sets
2-3 mins
7B
Dead Hang
2 Sets
2-3 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
6 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
3 Sets
2-3 mins
7B
Dead Hang
3 Sets
2-3 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
3 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
2 Sets
1-2 mins
7B
Dead Hang
2 Sets
1-2 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
4 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
4 Sets
8-12 Reps
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
3 Sets
1-2 mins
7B
Dead Hang
3 Sets
1-2 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
5 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
2 Sets
2-3 mins
7B
Dead Hang
2 Sets
2-3 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
6 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
3 Sets
2-3 mins
7B
Dead Hang
3 Sets
2-3 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
3 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
2 Sets
1-2 mins
7B
Dead Hang
2 Sets
1-2 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
4 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
4 Sets
8-12 Reps
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
3 Sets
1-2 mins
7B
Dead Hang
3 Sets
1-2 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
5 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
2 Sets
2-3 mins
7B
Dead Hang
2 Sets
2-3 mins
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
3A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)
1 Set
6 Reps
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Lying Leg Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck
3 Sets
8-12 Reps
@10
4
Pull-Up (Band)
3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6A
Wrist Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)
3 Sets
8-12 Reps
@10
6B
Standing Calf Raise
3 Sets
6-12 Reps
@10
7A
Plank
3 Sets
2-3 mins
7B
Dead Hang
3 Sets
2-3 mins