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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!
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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
-