Program Description
A power-building program from Josh Bryant that uses pyramids to reverse pyramids to build strength and volume.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedJun 03, 2024 10:24
- Last EditedJun 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!
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 Curl1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension3 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 Row1 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 Curl1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion3 Sets
20 Reps
@8
Day 3
1
Jump Rope4 Sets
30 secs
@9
2
Shadow Boxing4 Sets
30 secs
@9
3
Punching Bag4 Sets
30 secs
@9
4
Punching Bag4 Sets
30 secs
@9
5
Punching Bag4 Sets
30 secs
@9
6
Punching Bag4 Sets
30 secs
@9
Day 6
1
Jump Rope4 Sets
30 secs
@9
2
Shadow Boxing4 Sets
30 secs
@9
3
Punching Bag4 Sets
30 secs
@9
4
Punching Bag4 Sets
30 secs
@9
5
Punching Bag4 Sets
30 secs
@9
6
Punching Bag4 Sets
30 secs
@9
Day 4
1
T-Bar Row1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation3 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 Necks3 Sets
20 Reps
@8