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GZCL: PUSH/PULL/LEGS/PUSH/PULL

by Dean Daoud

Program Description

What this program is: I designed this program to use GZCPL progression schemes with the lifts, intensity and frequency that I like. - I like training 5 days a week so I made it 5 days a week. - I don’t really like training legs so I put 1 really hard leg day and some deadlifts on a pull day. - I really want to get an insanely strong pull up, so I put pulls ups as either a T1 and T2 lift on both my pull days. - I have a weak upper chest so I put emphasise on incline bench press for my accessories. - I like a little more volume on arms, so I made any tricep or bicep T3 exercise 4 sets instead of 3. - I’m trying to work on my posture so I’ve added dumbbell pull overs on one of the back days. Rules: Put 85% of your 5 rep max as your 1RM to begin. Increase squat and deadlifts T1 by 5kg weekly Increase bench T1 2.5kg weekly Increase OHP T1 1.25 weekly Increase weighted pull up T1 1.25kg weekly Once you fail a week of 5x3 move onto 6x2 (with the sixth set being an AMRAP) Once you fail a week of 6x2 move onto 10x1 (with the tenth set being an AMRAP) Once you fail that, take a deload and retest your 5 rep max and start T1 again Increase squat and deadlifts T2 by 5kg weekly Increase bench T2 2.5kg weekly Increase OHP T2 1.25kg weekly Increase chin-up T2 1.25kg weekly Increase machine row T2 2.5kg weekly Once you fail a week of 3x10 move onto 3x8 Once you fail a week of 3x8 move onto 3x6 Once you fail that, take a deload and retest your 5 rep max and start T2 again For T3 do 2x15 of the same weight and 1 AMRAP. When you get 25 reps on the AMRAP, increase the weight by the smallest amount possible. Recommendation: - Eat at least maintenance calories. - Eat at least 0.9g protein per lbs of body weight - Do cardio on at least 1 rest day. I would recommend swimming. - The order might be confusing but I’ll explain why it is the way it is. You do PUSH 1 on Monday, then LEGS on Tuesday, then PULL 1 on Wednesday. You take a rest day on Thursday then you do PUSH 2 Friday, PULL 2 Saturday and you rest on Sunday. I would highly recommend that you follow this order for one reason. On both pull days there is cross over with other muscle groups and I spent a lot of time ordering this program so that you have sufficient rest for all your training days. On PULL 1 you have pullovers. Pull overs incorporate chest so putting them on Wednesday means they won’t interfere with PUSH 1 because there’s a leg day in-between and they won’t interfere with PUSH 2 because there’s a rest day in-between. PULL 2 has deadlifts but having PULL 2 on Saturday means that you have multiple days on both sides, to rest your legs and lower back before hitting your deadlifts or leg day.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 05, 2026 02:49
  • Last Edited
    Apr 06, 2026 11:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
11.9%
Upper Back
10.3%
Abs
7.6%
Lats
7.6%
Biceps
7.4%
Quadriceps
7.2%
Chest
7%
Glutes
6.5%
Hamstrings
6.5%
Middle Delts
6.3%
Lower Back
3.1%
Rear Delts
2%
Forearms
1.8%
Adductors
1.1%
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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)
4
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
3
10 reps
65%
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
15 reps
-
5
Incline Bench Press (Dumbbell)
1
AMRAP
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
9
V-Handle Tricep Pushdown (Cable)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
3
10 reps
65%
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hyperextension
2
15 reps
-
5
Hyperextension
1
AMRAP
-
6
Reverse Nordic Curl
2
15 reps
-
7
Reverse Nordic Curl
1
AMRAP
-
8
Decline Sit Up (Weighted)
2
15 reps
-
9
Decline Sit Up (Weighted)
1
AMRAP
-
10
Ab Wheel
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
85%
2
Pull-Up (Weighted)
1
AMRAP
85%
3
Chest Supported Row (Machine)
3
10 reps
65%
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
-
2
Pull-Up (Weighted)
1
AMRAP
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
2
15 reps
-
5
Pullover (Dumbbell)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Hammer Curl (Cable)
3
15 reps
-
9
Hammer Curl (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
3
10 reps
65%
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Dip (Weighted)
2
15 reps
-
5
Dip (Weighted)
1
AMRAP
-
6
Upright Row (Barbell)
2
15 reps
-
7
Upright Row (Barbell)
1
AMRAP
-
8
Tricep Rope Push Down (Cable)
3
15 reps
-
9
Tricep Rope Push Down (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Chin-Up (Weighted)
3
10 reps
65%
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Chest Supported Row (Machine)
2
15 reps
-
5
Chest Supported Row (Machine)
1
AMRAP
-
6
Face Pull
2
15 reps
-
7
Face Pull
1
AMRAP
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Bicep Curl (Cable)
1
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
3 Sets
10 Reps
65%
4
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)
1 Set
AMRAP
-
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
9
V-Handle Tricep Pushdown (Cable)
1 Set
AMRAP
-
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
4
Hyperextension
2 Sets
15 Reps
-
5
Hyperextension
1 Set
AMRAP
-
6
Reverse Nordic Curl
2 Sets
15 Reps
-
7
Reverse Nordic Curl
1 Set
AMRAP
-
8
Decline Sit Up (Weighted)
2 Sets
15 Reps
-
9
Decline Sit Up (Weighted)
1 Set
AMRAP
-
10
Ab Wheel
2 Sets
15 Reps
-
Day 3
1
Pull-Up (Weighted)
4 Sets
3 Reps
85%
2
Pull-Up (Weighted)
1 Set
AMRAP
85%
3
Chest Supported Row (Machine)
3 Sets
10 Reps
65%
4
Pullover (Dumbbell)
2 Sets
15 Reps
-
5
Pullover (Dumbbell)
1 Set
AMRAP
-
6
Face Pull
2 Sets
15 Reps
-
7
Face Pull
1 Set
AMRAP
-
8
Hammer Curl (Cable)
3 Sets
15 Reps
-
9
Hammer Curl (Cable)
1 Set
AMRAP
-
Day 4
1
Overhead Press (Barbell)
4 Sets
3 Reps
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
65%
4
Dip (Weighted)
2 Sets
15 Reps
-
5
Dip (Weighted)
1 Set
AMRAP
-
6
Upright Row (Barbell)
2 Sets
15 Reps
-
7
Upright Row (Barbell)
1 Set
AMRAP
-
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
9
Tricep Rope Push Down (Cable)
1 Set
AMRAP
-
Day 5
1
Deadlift (Barbell)
4 Sets
3 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Chin-Up (Weighted)
3 Sets
10 Reps
65%
4
Chest Supported Row (Machine)
2 Sets
15 Reps
-
5
Chest Supported Row (Machine)
1 Set
AMRAP
-
6
Face Pull
2 Sets
15 Reps
-
7
Face Pull
1 Set
AMRAP
-
8
Bicep Curl (Cable)
3 Sets
15 Reps
-
9
Bicep Curl (Cable)
1 Set
AMRAP
-