logo
BoostcampPNG

king Baldwin's strongest soldier

by Vishal S.
1 athletes joined
4.0
(1 rating)

Program Description

general strength and hypertrophy based off of raider by bald omni man

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 27, 2024 02:26
  • Last Edited
    Jun 18, 2025 10:14

Summary

Unleash your inner warrior with "King Baldwin's Strongest Soldier," a 12-week program designed for those ready to elevate their strength and endurance. Committing to six days a week, you'll tackle a variety of exercises, including barbell squats, incline bench presses, and weighted pull-ups, ensuring a comprehensive approach to building muscle and power. Each session is meticulously crafted to challenge your limits, with a focus on progressive overload and targeted muscle engagement. Get ready to forge your path to peak performance and become the strongest version of yourself!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Upper Back
10.3%
Triceps
10%
Glutes
9.4%
Biceps
8.8%
Hamstrings
8.4%
Lats
8.2%
Abs
7.4%
Chest
6.1%
Front Delts
5.6%
Middle Delts
5.1%
Lower Back
3.8%
Rear Delts
3%
Forearms
1.2%
Adductors
1%
Abductors
0.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-6 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3A
Bicep Curl (Cable)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
12-16 reps
-
4
Lateral Raise (Cable)
3
10-16 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Bench Press (Dumbbell)
2
15-20 reps
-
7
Seated Row (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3-6 reps
8-12 reps
-
-
2
Pull-Up (Weighted)
3
AMRAP
-
3
Hamstring Curl
3
10-15 reps
-
4
Landmine Oblique Twist
3
8-12 reps
-
5
Deadlift (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
9-13 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
7-12 reps
-
3A
Bayesian Curl
3
8-12 reps
-
3B
Cable Crunch
3
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
3
3-6 reps
-
2
Bent Over Row (Barbell)
3
7-12 reps
-
3
Leg Press
3
6-12 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5
Bulgarian Split Squat (Barbell)
2
4-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
3-5 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
3-6 reps
-
3A
Face Pull
3
12-15 reps
-
3B
Hammer Curl (Cable)
3
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4B
Cable Crunch
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
6
Dip (Assisted)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
3
-
-
3
Belt Squat
3
3-5 reps
-
4
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
3-6 Reps
-
2
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
12-16 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-16 Reps
-
5
Cable Crunch
3 Sets
10-15 Reps
-
6
Bench Press (Dumbbell)
2 Sets
15-20 Reps
-
7
Seated Row (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
-
-
2
Pull-Up (Weighted)
3 Sets
AMRAP
-
3
Hamstring Curl
3 Sets
10-15 Reps
-
4
Landmine Oblique Twist
3 Sets
8-12 Reps
-
5
Deadlift (Barbell)
2 Sets
8-12 Reps
-
Day 3
1A
Bench Press (Close Grip)
3 Sets
9-13 Reps
-
1B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
2B
Skull Crusher (Barbell)
3 Sets
7-12 Reps
-
3A
Bayesian Curl
3 Sets
8-12 Reps
-
3B
Cable Crunch
3 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Front Squat (Paused)
3 Sets
3-6 Reps
-
2
Bent Over Row (Barbell)
3 Sets
7-12 Reps
-
3
Leg Press
3 Sets
6-12 Reps
-
4
Back Extension (Weighted)
2 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Barbell)
2 Sets
4-7 Reps
-
Day 5
1
Split Jerk
2 Sets
3-5 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
3-6 Reps
-
3A
Face Pull
3 Sets
12-15 Reps
-
3B
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
4B
Cable Crunch
3 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
15-20 Reps
-
6
Dip (Assisted)
2 Sets
AMRAP
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
3 Sets
-
-
3
Belt Squat
3 Sets
3-5 Reps
-
4
Bulgarian Split Squat (Barbell)
3 Sets
5-7 Reps
-