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BullMastiff Plus

by David S.

Program Description

Build strength and size

Program Overview

  • Level
    Advanced
  • Goal
    Strength, Muscle, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 31, 2026 03:07
  • Last Edited
    Apr 02, 2026 06:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Quadriceps
11.1%
Hamstrings
11.1%
Front Delts
10.8%
Glutes
9.6%
Abs
8.1%
Chest
5.9%
Upper Back
5.9%
Middle Delts
5%
Rear Delts
4.6%
Biceps
4.2%
Lower Back
4%
Lats
3.1%
Forearms
1.3%
Adductors
1.3%
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
1
12-20 reps
-
5
Overhead Tricep Extension (Cable)
1
12-20 reps
-
6
Preacher Curl (Machine)
1
12-20 reps
-
7
Hammer Curl (Cable)
1
12-20 reps
-
8
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Behind-the-Neck Press (Barbell)
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12-20 reps
-
5
Overhead Tricep Extension (Cable)
1
12-20 reps
-
6
Preacher Curl (Machine)
2
12-20 reps
-
7
Hammer Curl (Cable)
1
12-20 reps
-
8
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Behind-the-Neck Press (Barbell)
5
12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12-20 reps
-
5
Overhead Tricep Extension (Cable)
2
12-20 reps
-
6
Preacher Curl (Machine)
2
12-20 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Rear Delt Fly (Cable)
4
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Behind-the-Neck Press (Barbell)
3
10 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12-20 reps
-
5
Overhead Tricep Extension (Cable)
1
12-20 reps
-
6
Preacher Curl (Machine)
2
12-20 reps
-
7
Hammer Curl (Cable)
1
12-20 reps
-
8
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Behind-the-Neck Press (Barbell)
4
10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12-20 reps
-
5
Overhead Tricep Extension (Cable)
2
12-20 reps
-
6
Preacher Curl (Machine)
2
12-20 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Rear Delt Fly (Cable)
4
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Behind-the-Neck Press (Barbell)
5
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-20 reps
-
5
Overhead Tricep Extension (Cable)
2
12-20 reps
-
6
Preacher Curl (Machine)
3
12-20 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Rear Delt Fly (Cable)
5
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Behind-the-Neck Press (Barbell)
3
8 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12-20 reps
-
5
Overhead Tricep Extension (Cable)
2
12-20 reps
-
6
Preacher Curl (Machine)
2
12-20 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Rear Delt Fly (Cable)
4
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Behind-the-Neck Press (Barbell)
4
8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-20 reps
-
5
Overhead Tricep Extension (Cable)
2
12-20 reps
-
6
Preacher Curl (Machine)
3
12-20 reps
-
7
Hammer Curl (Cable)
2
12-20 reps
-
8
Rear Delt Fly (Cable)
5
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Behind-the-Neck Press (Barbell)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-20 reps
-
5
Overhead Tricep Extension (Cable)
3
12-20 reps
-
6
Preacher Curl (Machine)
3
12-20 reps
-
7
Hammer Curl (Cable)
3
12-20 reps
-
8
Rear Delt Fly (Cable)
6
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Overhead Press (Barbell)
4
6 reps
RPE 6
4
Dip (Weighted)
4
6 reps
RPE 6
5
Tricep Pushdown (Cable)
2
12-20 reps
-
6
Overhead Tricep Extension (Cable)
1
12-20 reps
-
7
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Dip (Weighted)
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12-20 reps
-
6
Overhead Tricep Extension (Cable)
1
12-20 reps
-
7
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Overhead Press (Barbell)
2
6 reps
RPE 8
3
Dip (Weighted)
2
6 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12-20 reps
-
5
Overhead Tricep Extension (Cable)
1
12-20 reps
-
6
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
4
5 reps
RPE 6
4
Dip (Weighted)
4
5 reps
RPE 6
5
Tricep Pushdown (Cable)
2
12-20 reps
-
6
Overhead Tricep Extension (Cable)
1
12-20 reps
-
7
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
3
5 reps
RPE 7
4
Dip (Weighted)
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12-20 reps
-
6
Overhead Tricep Extension (Cable)
1
12-20 reps
-
7
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Overhead Press (Barbell)
2
5 reps
RPE 8
3
Dip (Weighted)
2
5 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12-20 reps
-
5
Overhead Tricep Extension (Cable)
1
12-20 reps
-
6
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
4
4 reps
RPE 6
4
Dip (Weighted)
4
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
3
4 reps
RPE 7
4
Dip (Weighted)
3
4 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
2
4 reps
RPE 8
3
Dip (Weighted)
2
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Back Extension (Weighted)
3
12 reps
RPE 6
4
Bent Over Row (Barbell)
1
12-20 reps
-
5
Chest Supported Row (Machine)
1
12-20 reps
-
6
Seated Hamstring Curl
1
12-20 reps
-
7
Lying Leg Curl
1
12-20 reps
-
8
Leg Extension
1
12-20 reps
-
9
Reverse Nordic Curl
1
12-20 reps
-
10
Abs Crunch (Weighted)
1
12-20 reps
-
11
Wood Chop
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Back Extension (Weighted)
4
12 reps
RPE 7
4
Bent Over Row (Barbell)
2
12-20 reps
-
5
Chest Supported Row (Machine)
1
12-20 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
1
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
1
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Back Extension (Weighted)
5
12 reps
RPE 8
4
Bent Over Row (Barbell)
2
12-20 reps
-
5
Chest Supported Row (Machine)
2
12-20 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Back Extension (Weighted)
3
10 reps
RPE 6
4
Bent Over Row (Barbell)
2
12-20 reps
-
5
Chest Supported Row (Machine)
1
12-20 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
1
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
1
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Back Extension (Weighted)
4
10 reps
RPE 7
4
Bent Over Row (Barbell)
2
12-20 reps
-
5
Chest Supported Row (Machine)
2
12-20 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Back Extension (Weighted)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
12-20 reps
-
5
Chest Supported Row (Machine)
2
12-20 reps
-
6
Seated Hamstring Curl
3
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
3
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Back Extension (Weighted)
3
8 reps
RPE 6
4
Bent Over Row (Barbell)
2
12-20 reps
-
5
Chest Supported Row (Machine)
2
12-20 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Back Extension (Weighted)
4
8 reps
RPE 7
4
Bent Over Row (Barbell)
3
12-20 reps
-
5
Chest Supported Row (Machine)
2
12-20 reps
-
6
Seated Hamstring Curl
3
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
3
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Back Extension (Weighted)
5
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
12-20 reps
-
5
Chest Supported Row (Machine)
3
12-20 reps
-
6
Seated Hamstring Curl
3
12-20 reps
-
7
Lying Leg Curl
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Reverse Nordic Curl
3
12-20 reps
-
10
Abs Crunch (Weighted)
3
12-20 reps
-
11
Wood Chop
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Deadlift (Paused)
4
6 reps
RPE 6
4
Pendulum Squat
3
6 reps
RPE 6
5
Bent Over Row (Barbell)
2
12-20 reps
-
6
Chest Supported Row (Machine)
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Deadlift (Paused)
3
6 reps
RPE 7
4
Pendulum Squat
3
6 reps
RPE 7
5
Bent Over Row (Barbell)
2
12-20 reps
-
6
Chest Supported Row (Machine)
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Pendulum Squat
2
6 reps
RPE 8
4
Bent Over Row (Barbell)
2
12-20 reps
-
5
Chest Supported Row (Machine)
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Deadlift (Paused)
4
5 reps
RPE 6
4
Pendulum Squat
4
5 reps
RPE 6
5
Bent Over Row (Barbell)
2
12-20 reps
-
6
Chest Supported Row (Machine)
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Deadlift (Paused)
3
5 reps
RPE 7
4
Pendulum Squat
3
5 reps
RPE 7
5
Bent Over Row (Barbell)
2
12-20 reps
-
6
Chest Supported Row (Machine)
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Deadlift (Paused)
2
5 reps
RPE 8
3
Pendulum Squat
2
5 reps
RPE 8
4
Bent Over Row (Barbell)
2
12-20 reps
-
5
Chest Supported Row (Machine)
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Deadlift (Paused)
4
4 reps
RPE 6
4
Pendulum Squat
4
4 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Deadlift (Paused)
3
4 reps
RPE 7
4
Pendulum Squat
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Deadlift (Paused)
2
4 reps
RPE 8
3
Pendulum Squat
2
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
1
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
12-15 reps
-
6
Preacher Curl (Machine)
1
12-15 reps
-
7
Hammer Curl (Cable)
1
12-15 reps
-
8
Rear Delt Fly (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Dip (Weighted)
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
12-15 reps
-
6
Preacher Curl (Machine)
2
12-15 reps
-
7
Hammer Curl (Cable)
1
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Dip (Weighted)
5
12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
Preacher Curl (Machine)
2
12-15 reps
-
7
Hammer Curl (Cable)
2
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Dip (Weighted)
3
10 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
12-15 reps
-
6
Preacher Curl (Machine)
2
12-15 reps
-
7
Hammer Curl (Cable)
1
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Dip (Weighted)
4
10 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
Preacher Curl (Machine)
2
12-15 reps
-
7
Hammer Curl (Cable)
2
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Dip (Weighted)
5
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Hammer Curl (Cable)
2
12-15 reps
-
8
Rear Delt Fly (Cable)
5
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Dip (Weighted)
3
8 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
Preacher Curl (Machine)
2
12-15 reps
-
7
Hammer Curl (Cable)
2
12-15 reps
-
8
Rear Delt Fly (Cable)
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Dip (Weighted)
4
8 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Hammer Curl (Cable)
2
12-15 reps
-
8
Rear Delt Fly (Cable)
5
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Dip (Weighted)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Hammer Curl (Cable)
3
12-15 reps
-
8
Rear Delt Fly (Cable)
6
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Pin Press Bench (Barbell)
4
6 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Pin Press Bench (Barbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
80%
2
Pin Press Bench (Barbell)
2
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Overhead Tricep Extension (Cable)
1
12-15 reps
-
5
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
85%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Pin Press Bench (Barbell)
4
5 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
85%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Pin Press Bench (Barbell)
3
5 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
1
12-15 reps
-
6
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
85%
2
Pin Press Bench (Barbell)
2
5 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Overhead Tricep Extension (Cable)
1
12-15 reps
-
5
Rear Delt Fly (Cable)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Pin Press Bench (Barbell)
4
4 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Pin Press Bench (Barbell)
3
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Pin Press Bench (Barbell)
2
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Pendulum Squat
3
12 reps
RPE 6
4
Pull-Up (Weighted)
1
12-15 reps
-
5
Pulldown (Machine)
1
12-15 reps
-
6
Seated Hamstring Curl
1
12-20 reps
-
7
Lying Leg Curl
1
12-20 reps
-
8
Leg Extension
1
12-20 reps
-
9
Reverse Nordic Curl
1
12-20 reps
-
10
Abs Crunch (Weighted)
1
12-20 reps
-
11
Wood Chop
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Pendulum Squat
4
12 reps
RPE 7
4
Pull-Up (Weighted)
2
12-15 reps
-
5
Pulldown (Machine)
1
12-15 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
1
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
1
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Pendulum Squat
5
12 reps
RPE 7
4
Pull-Up (Weighted)
2
12-15 reps
-
5
Pulldown (Machine)
2
12-15 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Pendulum Squat
3
10 reps
RPE 6
4
Pull-Up (Weighted)
2
12-15 reps
-
5
Pulldown (Machine)
1
12-15 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
1
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
1
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Pendulum Squat
4
10 reps
RPE 7
4
Pull-Up (Weighted)
2
12-15 reps
-
5
Pulldown (Machine)
2
12-15 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Pendulum Squat
5
10 reps
RPE 8
4
Pull-Up (Weighted)
3
12-15 reps
-
5
Pulldown (Machine)
2
12-15 reps
-
6
Seated Hamstring Curl
3
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
3
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Pendulum Squat
3
8 reps
RPE 6
4
Pull-Up (Weighted)
2
12-15 reps
-
5
Pulldown (Machine)
2
12-15 reps
-
6
Seated Hamstring Curl
2
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
2
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
2
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Pendulum Squat
4
8 reps
RPE 7
4
Pull-Up (Weighted)
3
12-15 reps
-
5
Pulldown (Machine)
2
12-15 reps
-
6
Seated Hamstring Curl
3
12-20 reps
-
7
Lying Leg Curl
2
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Reverse Nordic Curl
2
12-20 reps
-
10
Abs Crunch (Weighted)
3
12-20 reps
-
11
Wood Chop
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Pendulum Squat
5
8 reps
RPE 8
4
Pull-Up (Weighted)
3
12-15 reps
-
5
Pulldown (Machine)
3
12-15 reps
-
6
Seated Hamstring Curl
3
12-20 reps
-
7
Lying Leg Curl
3
12-20 reps
-
8
Leg Extension
3
12-20 reps
-
9
Reverse Nordic Curl
3
12-20 reps
-
10
Abs Crunch (Weighted)
3
12-20 reps
-
11
Wood Chop
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Above Parallel Pause Squat
4
6 reps
RPE 6
4
Back Extension (Weighted)
4
6 reps
RPE 6
5
Pull-Up (Weighted)
2
12-20 reps
-
6
Pulldown (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Above Parallel Pause Squat
3
6 reps
RPE 7
4
Back Extension (Weighted)
3
6 reps
RPE 7
5
Pull-Up (Weighted)
2
12-20 reps
-
6
Pulldown (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
80%
2
Above Parallel Pause Squat
2
6 reps
RPE 7
3
Back Extension (Weighted)
2
6 reps
RPE 7
4
Pull-Up (Weighted)
2
12-20 reps
-
5
Pulldown (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Above Parallel Pause Squat
4
5 reps
RPE 6
4
Back Extension (Weighted)
4
5 reps
RPE 6
5
Pull-Up (Weighted)
2
12-20 reps
-
6
Pulldown (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Above Parallel Pause Squat
3
5 reps
RPE 7
4
Back Extension (Weighted)
3
5 reps
RPE 7
5
Pull-Up (Weighted)
2
12-20 reps
-
6
Pulldown (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Above Parallel Pause Squat
2
5 reps
RPE 8
3
Back Extension (Weighted)
2
5 reps
RPE 8
4
Pull-Up (Weighted)
2
12-20 reps
-
5
Pulldown (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Above Parallel Pause Squat
2
4 reps
RPE 6
4
Back Extension (Weighted)
2
4 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Above Parallel Pause Squat
3
4 reps
RPE 7
4
Back Extension (Weighted)
3
4 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Above Parallel Pause Squat
2
4 reps
RPE 8
3
Back Extension (Weighted)
2
4 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Tricep Pushdown (Cable)
1 Set
12-20 Reps
-
5
Overhead Tricep Extension (Cable)
1 Set
12-20 Reps
-
6
Preacher Curl (Machine)
1 Set
12-20 Reps
-
7
Hammer Curl (Cable)
1 Set
12-20 Reps
-
8
Rear Delt Fly (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Bent Over Row (Barbell)
1 Set
12-20 Reps
-
5
Chest Supported Row (Machine)
1 Set
12-20 Reps
-
6
Seated Hamstring Curl
1 Set
12-20 Reps
-
7
Lying Leg Curl
1 Set
12-20 Reps
-
8
Leg Extension
1 Set
12-20 Reps
-
9
Reverse Nordic Curl
1 Set
12-20 Reps
-
10
Abs Crunch (Weighted)
1 Set
12-20 Reps
-
11
Wood Chop
1 Set
12-20 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
65%
3
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Tricep Pushdown (Cable)
1 Set
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
-
6
Preacher Curl (Machine)
1 Set
12-15 Reps
-
7
Hammer Curl (Cable)
1 Set
12-15 Reps
-
8
Rear Delt Fly (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
65%
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Pendulum Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Pull-Up (Weighted)
1 Set
12-15 Reps
-
5
Pulldown (Machine)
1 Set
12-15 Reps
-
6
Seated Hamstring Curl
1 Set
12-20 Reps
-
7
Lying Leg Curl
1 Set
12-20 Reps
-
8
Leg Extension
1 Set
12-20 Reps
-
9
Reverse Nordic Curl
1 Set
12-20 Reps
-
10
Abs Crunch (Weighted)
1 Set
12-20 Reps
-
11
Wood Chop
1 Set
12-20 Reps
-