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🔱Warlord🔱
by Samuel G.
3 athletes joined
Program Description
A conjugate style program for the more intermediate+ lifter. 🔱Warlord🔱 can be done after a beginner lifter performs a cycle my program 🔱Triton🔱. Traditional conjugate speed work is replaced in this program with sessions oriented around volume and hypertrophy. As a strict curl enthusiast it will be incorporated and trained both with max effort and volume in this program, however the 2 strict curl days are optional to the athlete and may be replaced with rest/cardio. The weeks will run 6 sessions per training week(Which doesn’t have to be 7 days/Rest more as needed)or 4 sessions per “week” if you remove strict curl training. On max effort sessions after your main movement top set you will perform an amrap backdown set at a weight 20% lighter than your top set of the main movement. You will use the same main movement variation on your volume sessions and max effort sessions for 3 weeks in a row. Max effort session main movement top sets will be used to determine your weights on your volume sessions. On supplemental movements I advise not exceeding 1-2 hard sets… Accessories will be performed at your discretion ultimately, but I suggest 2+ amraps at rpe of 8-10. I recommend a 3:1 ratio of squatting to deadlifting with variation rotation. 3 weeks of a squat pattern then 1 week of a deadlift pattern then return to 3 weeks of a squat. (Suggested Main Movement Variations) Squat variations: Low bar, high bar, box, pin, paused, front, ssb, and zercher are all great. Deadlift variations: Conventional, sumo, block, pin, deficit, banded, reverse banded, paused, and snatch grip are my personal favorites Press variations: Flat, floor, incline, decline, seated ohp, standing ohp, wide/medium/close grip, slingshot, paused, and pin presses are my advised lifts but the choice is yours! Curl variations: Strict standing curl, seated strict curl(bench seat as back support), and bars can vary as well. (Suggested Supplemental Movements) My suggestion is to select your preferred movement to target a weak point in your main lift. 1-2 hard sets (Accessory Movements) Do 2+ Amraps at an rpe of 8-10. Pick movements you like for the target muscle of my prescribed accessory and change them as you desire. Over each 3 week block you may alter your accessory volume and or intensity throughout the block. For example week 1-2x15, week 2-3x10, week 3-4x6. (Progression) Seek to increase weight incrementally each 2nd and 3rd max effort session of the 3 week block which will increase your load on the volume sessions as well. You can also rotate variations every 2 weeks or even every week, but keep track of numbers and seek to progress upon returning to the variation next time. I wouldn’t keep a movement the same for over 3 weeks. Progress incrementally on at least 1 set of your supplemental movements on the next time performing them. Accessories can be performed to a progression scheme or you can just achieve a maximal hypoxic state or “pump” over a few sets.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 07, 2024 12:28
Last Edited
May 11, 2024 05:55
down_app
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Tricep Extension (Barbell)
2 Sets
AMRAP
@8.5-10
4
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
5
Face Pull
2 Sets
4-35 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Good Morning
2 Sets
AMRAP
@8.5-10
4
Leg Extension
2 Sets
4-35 Reps
@10
5
Hamstring Curl
2 Sets
4-35 Reps
@10
6
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 3
1
Bicep Curl (Barbell)
1 Set
1-3 Reps
@8.5-10
2
Bicep Curl (Barbell)
1 Set
AMRAP
80%
3
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
5
Wrist Curls
2 Sets
4-35 Reps
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Tricep Extension (Barbell)
2 Sets
AMRAP
@10
3
Pull-Up (Weighted)
2 Sets
4-35 Reps
@10
4
Face Pull
2 Sets
4-35 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Good Morning
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
4-35 Reps
@10
4
Hamstring Curl
2 Sets
4-35 Reps
@10
5
Hanging Leg Raise
2 Sets
4-35 Reps
@10
Day 6
1
Bicep Curl (Barbell)
5 Sets
5 Reps
70%
2
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)
2 Sets
4-35 Reps
@10
4
Wrist Curls
2 Sets
4-35 Reps
@10