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Waffle House Strong

by Mason Mccrary
2 athletes joined

Program Description

A power-building program from Josh Bryant that uses pyramids to reverse pyramids to build strength and volume.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2024 10:24
  • Last Edited
    Jun 18, 2025 08:33

Summary

**Waffle House Strong** is a dynamic 7-week strength training program designed to push your limits with six intense workouts each week. This program focuses on compound movements like barbell squats and incline bench presses, ensuring you build strength and muscle effectively. With a mix of high-intensity exercises and targeted muscle work, you'll enhance your overall fitness while enjoying a structured approach to lifting. Get ready to elevate your strength game and see real results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 6
2
Farmer's Walk (Weighted)
2
15 secs
RPE 6
3
Leg Curl
2
6 reps
RPE 6
4
Backwards Sled Drag
2
15 secs
RPE 6
5
Neck Extension
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
2
Seal Row
2
8 reps
RPE 6
3
Dip (Weighted)
2
8 reps
RPE 6
4
Hammer Curl
2
8 reps
RPE 6
5
Neck Flexion
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 secs
RPE 9
2
Shadow Boxing
2
30 secs
RPE 9
3
Punching Bag
2
30 secs
RPE 9
4
Punching Bag
2
30 secs
RPE 9
5
Punching Bag
2
30 secs
RPE 9
6
Punching Bag
2
30 secs
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 6
2
Lateral Step Up
2
6 reps
RPE 6
3
Yoke Walk
2
15 secs
RPE 6
4
Snatch Deadlift
2
15 reps
RPE 6
5
Neck Rotation
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 6
3
Bench Press (Close Grip)
2
8 reps
RPE 6
4
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 6
5
Side Necks
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 secs
RPE 9
2
Shadow Boxing
2
30 secs
RPE 9
3
Punching Bag
2
30 secs
RPE 9
4
Punching Bag
2
30 secs
RPE 9
5
Punching Bag
2
30 secs
RPE 9
6
Punching Bag
2
30 secs
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension
3 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Seal Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Hammer Curl
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion
3 Sets
20 Reps
@8
Day 3
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 6
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation
3 Sets
20 Reps
@8
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Side Necks
3 Sets
20 Reps
@8