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Man of Steel

by Daniel T.
1 athletes joined

Program Description

Unleash your inner strength with the "Man of Steel" program, designed to sculpt your physique and elevate your performance over 12 transformative weeks. Committing to six days a week, you'll engage in a balanced mix of strength training, conditioning, and recovery, ensuring every muscle group is challenged and developed. This program is perfect for those ready to push their limits and forge a resilient body. Get ready to build muscle, boost endurance, and redefine your fitness journey!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 01, 2026 05:24
  • Last Edited
    Feb 01, 2026 05:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.2%
Quadriceps
11.3%
Lats
10.5%
Glutes
10.3%
Hamstrings
10.2%
Biceps
8.8%
Triceps
7.1%
Abs
4.9%
Front Delts
4.4%
Forearms
3.4%
Rear Delts
3%
Chest
2.8%
Lower Back
2.4%
Middle Delts
1.2%
Adductors
1.2%
Calves
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
2 reps
RPE 8-9
2
Incline Barbell Press - Backoff
1
6 reps
RPE 8
3
Standing Shoulder Press (Barbell)
4
3 reps
RPE 8-9
4A
Landmine Single Arm Press
3
8 reps
RPE 8-9
4B
Incline Y Raise
3
12-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
6
Cable Face Pull
1
4
12 reps
6 reps
RPE 8-10
RPE 8-10
7A
Tricep Pushdown (Cable)
3
12 reps
RPE 8-9
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
7C
Dips Between Chairs
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2 reps
+5 lbs
2
Incline Barbell Press - Backoff
1
6 reps
RPE 8
3
Standing Shoulder Press (Barbell)
4
3 reps
+5 lbs
4A
Landmine Single Arm Press
3
8 reps
RPE 8-9
4B
Incline Y Raise
3
12-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
6
Cable Face Pull
1
4
12 reps
6 reps
RPE 8-10
RPE 8-10
7A
Tricep Pushdown (Cable)
3
12 reps
RPE 8-9
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
7C
Dips Between Chairs
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2 reps
+5 lbs
2
Incline Barbell Press - Backoff
1
6 reps
RPE 8
3
Standing Shoulder Press (Barbell)
4
3 reps
+5 lbs
4A
Landmine Single Arm Press
3
8 reps
RPE 8-9
4B
Incline Y Raise
3
12-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
6
Cable Face Pull
1
4
12 reps
6 reps
RPE 8-10
RPE 8-10
7A
Tricep Pushdown (Cable)
3
12 reps
RPE 8-9
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
7C
Dips Between Chairs
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
2 reps
RPE 8-9
2
Standing Shoulder Press (Barbell)
4
2-3 reps
RPE 10
3A
Landmine Single Arm Press
3
8 reps
RPE 8-9
3B
Incline Y Raise
3
12-15 reps
RPE 8-9
4
Cable Face Pull
2
12 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
2
12 reps
RPE 8-9
5B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 6-7
2
Standing Shoulder Press (Barbell)
4
3 reps
RPE 6-7
3
Landmine Single Arm Press
2
10 reps
RPE 6-7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5
Cable Face Pull
2
12 reps
RPE 6-7
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
2 reps
RPE 8-9
2
Incline Barbell Press - Backoff
1
6 reps
RPE 8
3
Standing Shoulder Press (Barbell)
4
3 reps
RPE 8-9
4A
Landmine Single Arm Press
3
8 reps
RPE 8-9
4B
Incline Y Raise
3
12-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
6
Cable Face Pull
1
5
12 reps
6 reps
RPE 8-10
RPE 8-10
7A
Tricep Pushdown (Cable)
3
12 reps
RPE 8-9
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
7C
Dips Between Chairs
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
2 reps
RPE 8-9
2
Incline Barbell Press - Backoff
1
6 reps
RPE 8
3
Standing Shoulder Press (Barbell)
4
3 reps
RPE 8-9
4A
Landmine Single Arm Press
3
8 reps
RPE 8-9
4B
Incline Y Raise
3
12-15 reps
RPE 8-9
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
6
Cable Face Pull
1
6
12 reps
6 reps
RPE 8-10
RPE 8-10
7A
Tricep Pushdown (Cable)
3
12 reps
RPE 8-9
7B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
7C
Dips Between Chairs
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
2 reps
RPE 10
2
Standing Shoulder Press (Barbell)
4
2-3 reps
RPE 10
3A
Landmine Single Arm Press
3
8 reps
RPE 8-9
3B
Incline Y Raise
3
12-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5
Cable Face Pull
2
12 reps
RPE 8-10
6A
Tricep Pushdown (Cable)
2
12 reps
RPE 8-9
6B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 6-7
2
Standing Shoulder Press (Barbell)
2
6-8 reps
RPE 6-7
3
Landmine Single Arm Press
2
10 reps
RPE 6-7
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5
Cable Face Pull
2
15 reps
RPE 6-7
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
RPE 9-10
2
Standing Shoulder Press (Barbell)
4
4 reps
RPE 9-10
3A
Landmine Single Arm Press
3
8 reps
RPE 8-9
3B
Incline Y Raise
3
12-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5
Cable Face Pull
1
5
12 reps
6 reps
RPE 8-10
RPE 8-10
6A
Tricep Pushdown (Cable)
3
12 reps
RPE 8-9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
6C
Dips Between Chairs
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
RPE 9-10
2
Standing Shoulder Press (Barbell)
4
4 reps
RPE 9-10
3A
Landmine Single Arm Press
3
8 reps
RPE 8-9
3B
Incline Y Raise
3
12-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5
Cable Face Pull
1
6
12 reps
6 reps
RPE 8-10
RPE 8-10
6A
Tricep Pushdown (Cable)
3
12 reps
RPE 8-9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
6C
Dips Between Chairs
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3-4 reps
RPE 10
2
Standing Shoulder Press (Barbell)
4
3-4 reps
RPE 10
3A
Landmine Single Arm Press
3
8 reps
RPE 8-9
3B
Incline Y Raise
3
12-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5
Cable Face Pull
1
6
12 reps
6 reps
RPE 8-10
RPE 8-10
6A
Tricep Pushdown (Cable)
3
12 reps
RPE 8-9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
6C
Dips Between Chairs
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
3 reps
RPE 9
2
Meadow Row
4
4 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
4
12 reps
6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
3 reps
RPE 9
2
Meadow Row
4
4 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
4
12 reps
6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
3 reps
RPE 9
2
Meadow Row
4
4 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
4
12 reps
6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
3-4 reps
RPE 10
2
Meadow Row
4
5 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
1
4
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-6 reps
RPE 6-7
2
Meadow Row
2
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6-7
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
Cable Face Pull
2
15 reps
RPE 6-7
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
3 reps
RPE 9
2
Meadow Row
4
4 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
5
12 reps
6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
3 reps
RPE 9
2
Meadow Row
4
4 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
5
12 reps
6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
3-4 reps
RPE 10
2
Meadow Row
4
5 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
1
4
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-6 reps
RPE 7
2
Meadow Row
2
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6-7
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
Cable Face Pull
2
15 reps
RPE 6-7
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
4-5 reps
RPE 9-10
2
Meadow Row
4
6-8 reps
RPE 9-10
3
Seated Wide-Grip Row (Cable)
1
6
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
5
12 reps
6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
4-5 reps
RPE 9-10
2
Meadow Row
4
6-8 reps
RPE 9-10
3
Seated Wide-Grip Row (Cable)
1
6
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
5
12 reps
6 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
5
4-5 reps
RPE 10
2
Meadow Row
4
6-8 reps
RPE 9-10
3
Seated Wide-Grip Row (Cable)
1
6
12 reps
6 reps
RPE 9
RPE 9
4
Shrug (Barbell)
4
8-10 reps
RPE 9
5
High Pull
3
10-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
5
12 reps
6 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 9
2
Romanian Deadlift (Trap Bar)
4
4 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
3
10 reps
RPE 8
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 9
2
Romanian Deadlift (Trap Bar)
4
4 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
3
10 reps
+5 lbs
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 9
2
Romanian Deadlift (Trap Bar)
4
4 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
3
10 reps
+5 lbs
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
4
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
2
8 reps
RPE 8
5
Standing Single-Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Trap Bar)
2
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6-7
4
Glute Bridge (Barbell)
2
10 reps
RPE 6-7
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 9
2
Romanian Deadlift (Trap Bar)
4
4 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
5
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
3
10 reps
RPE 8
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 9
2
Romanian Deadlift (Trap Bar)
4
4 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
5
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
3
10 reps
+5 lbs
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
4
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
2
8 reps
RPE 8
5
Standing Single-Leg Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Trap Bar)
2
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
4
Glute Bridge (Barbell)
2
10 reps
RPE 6-7
5
Standing Single-Leg Calf Raise
2
15 reps
RPE 7
6
Ab Wheel
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Trap Bar)
4
6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
5
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
3
10 reps
RPE 8
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Trap Bar)
4
6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
6
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
3
10 reps
RPE 8
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
3-4 reps
RPE 10
2
Romanian Deadlift (Trap Bar)
4
5-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
6
10 reps
6 reps
RPE 9
RPE 9
4
DB RDL (Backoff)
3
10 reps
RPE 8
5
Standing Single-Leg Calf Raise
3
12 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
6 reps
RPE 9
2
Low-Incline DB Press (15 Degrees)
4
8-10 reps
RPE 9
3A
Incline Y Raise
1
5
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4
Landmine Single Arm Press
3
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
6 reps
+2 lbs
2
Low-Incline DB Press (15 Degrees)
4
8-10 reps
+5 lbs
3A
Incline Y Raise
1
5
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4
Landmine Single Arm Press
3
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
6 reps
+2 lbs
2
Low-Incline DB Press (15 Degrees)
4
8-10 reps
+5 lbs
3A
Incline Y Raise
1
5
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4
Landmine Single Arm Press
3
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
5
2-3 reps
RPE 10
2
Low-Incline DB Press (15 Degrees)
3
6 reps
RPE 10
3A
Incline Y Raise
1
3
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
4
Landmine Single Arm Press
2
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
2
6 reps
RPE 7
2
Low-Incline DB Press (15 Degrees)
2
10 reps
RPE 7
3
Lateral Raise (Cable)
2
12-15 reps
RPE 6-7
4
Rear Delt Fly (Cable)
2
12-15 reps
RPE 6-7
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
6 reps
RPE 9
2
Low-Incline DB Press (15 Degrees)
4
8-10 reps
RPE 9
3A
Incline Y Raise
1
5
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4
Landmine Single Arm Press
3
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
6 reps
RPE 9
2
Low-Incline DB Press (15 Degrees)
4
8-10 reps
RPE 9
3A
Incline Y Raise
1
5
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4
Landmine Single Arm Press
3
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
5
2-3 reps
RPE 10
2
Low-Incline DB Press (15 Degrees)
3
6 reps
RPE 10
3A
Incline Y Raise
1
3
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
4
Landmine Single Arm Press
2
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
2
8 reps
RPE 7
2
Low-Incline DB Press (15 Degrees)
2
10 reps
RPE 7
3
Lateral Raise (Cable)
2
12-15 reps
RPE 6-7
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
6 reps
RPE 9
2
Low-Incline DB Press (15 Degrees)
4
8-10 reps
RPE 9
3A
Incline Y Raise
1
5
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4
Landmine Single Arm Press
3
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
6 reps
RPE 9
2
Low-Incline DB Press (15 Degrees)
4
8-10 reps
RPE 9
3A
Incline Y Raise
1
6
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4
Landmine Single Arm Press
3
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
5-6 reps
RPE 9
2
Low-Incline DB Press (15 Degrees)
4
8-10 reps
RPE 9
3A
Incline Y Raise
1
6
10 reps
5 reps
RPE 9
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4
Landmine Single Arm Press
3
8 reps
RPE 9
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
5
4 reps
RPE 9
2
T-Bar Row
4
6 reps
RPE 9
3A
Seated Row (Cable)
1
5
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
3
15 reps
RPE 9
4
Pull-Up (Wide Grip)
3
6-8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
10 reps
RPE 9
6C
Rope Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
5
4 reps
+5 lbs
2
T-Bar Row
4
6 reps
+5 lbs
3A
Seated Row (Cable)
1
5
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
3
15 reps
RPE 9
4
Pull-Up (Wide Grip)
3
6-8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
10 reps
RPE 9
6C
Rope Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
5
4 reps
+5 lbs
2
T-Bar Row
4
6 reps
+5 lbs
3A
Seated Row (Cable)
1
5
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
3
15 reps
RPE 9
4
Pull-Up (Wide Grip)
3
6-8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
+5 lbs
6A
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
10 reps
RPE 9
6C
Rope Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
5
2 reps
RPE 10
2
T-Bar Row
3
5 reps
RPE 10
3A
Seated Row (Cable)
1
4
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
2
15 reps
RPE 9
4
Pull-Up (Wide Grip)
2
5 reps
RPE 9
5
Shrug (Dumbbell)
2
8 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
10 reps
RPE 9
6C
Rope Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
2
4 reps
RPE 7
2
Pull-Up (Wide Grip)
2
6-8 reps
RPE 7
3
T-Bar Row
2
8 reps
RPE 7
4
Shrug (Dumbbell)
2
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
5
4 reps
RPE 9
2
T-Bar Row
4
6 reps
RPE 9
3A
Seated Row (Cable)
1
5
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
3
15 reps
RPE 9
4
Pull-Up (Wide Grip)
3
6-8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
10 reps
RPE 9
6C
Rope Curls
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
5
4 reps
+5 lbs
2
T-Bar Row
4
6 reps
RPE 9
3A
Seated Row (Cable)
1
5
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
3
15 reps
RPE 9
4
Pull-Up (Wide Grip)
3
6-8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6C
Rope Curls
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
5
2 reps
RPE 10
2
T-Bar Row
3
5 reps
RPE 10
3A
Seated Row (Cable)
1
4
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
2
15 reps
RPE 9
4
Pull-Up (Wide Grip)
2
5 reps
RPE 9
5
Shrug (Dumbbell)
2
8 reps
RPE 9
6A
Preacher Curl (EZ Bar)
1
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
1
10 reps
RPE 9
6C
Rope Curls
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
2
5 reps
RPE 7
2
Pull-Up (Wide Grip)
2
6-8 reps
RPE 7
3
T-Bar Row
2
8 reps
RPE 7
4
Shrug (Dumbbell)
2
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
4
4 reps
RPE 9
2
T-Bar Row
4
6 reps
RPE 9
3A
Seated Row (Cable)
1
6
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
3
15 reps
RPE 9
4
Pull-Up (Wide Grip)
3
6-8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6C
Rope Curls
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
4
4 reps
RPE 9
2
T-Bar Row
4
6 reps
RPE 9
3A
Seated Row (Cable)
1
6
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
3
15 reps
RPE 9
4
Pull-Up (Wide Grip)
3
6-8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6C
Rope Curls
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Kabuki Bar)
4
3-4 reps
RPE 10
2
T-Bar Row
4
6 reps
RPE 9
3A
Seated Row (Cable)
1
6
12 reps
4 reps
RPE 9
RPE 9
3B
Face Pull
3
15 reps
RPE 9
4
Pull-Up (Wide Grip)
3
6-8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Preacher Curl (EZ Bar)
3
10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6C
Rope Curls
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
RPE 9
2
Single Leg Romanian Deadlift
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
3
6 reps
-
5
Farmer's Walk (Weighted)
3
40 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Side Plank with Reach Through
3
0.75-1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
+5 lbs
2
Single Leg Romanian Deadlift
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
3
6 reps
-
5
Farmer's Walk (Weighted)
3
40 reps
+10 lbs
6
Seated Calf Raise
3
12 reps
RPE 9
7
Side Plank with Reach Through
3
0.75-1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
+5 lbs
2
Single Leg Romanian Deadlift
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
3
6 reps
-
5
Farmer's Walk (Weighted)
3
40 reps
+10 lbs
6
Seated Calf Raise
3
12 reps
RPE 9
7
Side Plank with Reach Through
3
0.75-1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
RPE 10
2
Single Leg Romanian Deadlift
2
8 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
3
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
2
5 reps
-
5
Seated Calf Raise
2
12 reps
RPE 9
6
Side Plank with Reach Through
2
0.75-1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 7
2
Goblet Squat
2
10 reps
RPE 6-7
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 7
4
Single Leg Romanian Deadlift
2
8 reps
RPE 7
5
Seated Calf Raise
2
15 reps
RPE 7
6
Side Plank with Reach Through
2
0.75-1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
RPE 9
2
Single Leg Romanian Deadlift
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
3
6 reps
-
5
Farmer's Walk (Weighted)
3
40 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Side Plank with Reach Through
3
1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
RPE 9
2
Single Leg Romanian Deadlift
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
3
6 reps
-
5
Farmer's Walk (Weighted)
3
40 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Side Plank with Reach Through
3
1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
RPE 10
2
Single Leg Romanian Deadlift
2
8 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
3
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
2
5 reps
-
5
Seated Calf Raise
2
12 reps
RPE 9
6
Side Plank with Reach Through
2
0.75 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4 reps
RPE 7
2
Goblet Squat
2
10 reps
RPE 6-7
3
Walking Lunge (Dumbbell)
2
8 reps
RPE 7
4
Single Leg Romanian Deadlift
2
8 reps
RPE 7
5
Seated Calf Raise
2
15 reps
RPE 7
6
Side Plank with Reach Through
2
0.75 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 9
2
Single Leg Romanian Deadlift
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
5
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
3
6 reps
-
5
Farmer's Walk (Weighted)
3
40 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Side Plank with Reach Through
3
1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 9
2
Single Leg Romanian Deadlift
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
6
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
3
6 reps
-
5
Farmer's Walk (Weighted)
3
40 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Side Plank with Reach Through
3
1 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3-4 reps
RPE 10
2
Single Leg Romanian Deadlift
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
1
6
12 reps
6 reps
RPE 9
RPE 9
4
Ploy Box Jump (Step Down)
3
6 reps
-
5
Farmer's Walk (Weighted)
3
40 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
7
Side Plank with Reach Through
3
1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
@8-9
@8-9
@8-9
@8-9
2
Incline Barbell Press - Backoff
1 Set
6 Reps
@8
3
Standing Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@8-9
@8-9
@8-9
@8-9
4A
Landmine Single Arm Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8-9
@8-9
@8-9
4B
Incline Y Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
6
Cable Face Pull
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@8-10
@8-10
@8-10
@8-10
@8-10
7A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8-9
@8-9
@8-9
7B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8-9
@8-9
@8-9
7C
Dips Between Chairs
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
Day 2
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@9
@9
@9
@9
@9
2
Meadow Row
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@9
@9
@9
@9
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
@9
@9
4
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
5
High Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@9
@9
@9
@9
@9
2
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@9
@9
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
@9
4
DB RDL (Backoff)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Standing Single-Leg Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Ab Wheel
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 4
1
Standing Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
2
Low-Incline DB Press (15 Degrees)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
3A
Incline Y Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
@9
@9
3B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Landmine Single Arm Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
5A
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
5B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 5
1
Romanian Deadlift (Kabuki Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@9
@9
@9
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
3A
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@9
@9
@9
@9
@9
@9
3B
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Pull-Up (Wide Grip)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6A
Preacher Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
6B
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
6C
Rope Curls
1 Set
1 Set
12 Reps
12 Reps
@9
@9
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
@9
@9
@9
@9
@9
2
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
@9
@9
4
Ploy Box Jump (Step Down)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
@9
@9
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Side Plank with Reach Through
1 Set
1 Set
1 Set
0.75-1 mins
0.75-1 mins
0.75-1 mins
@9
@9
@9