Program Description
This intermediate-friendly workout program that maximizes supersets and use of limited equipment to hit solid home hypertrophy goals!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedNov 30, 2025 02:01
- Last EditedNov 30, 2025 02:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
10.5%
Quadriceps
10.5%
Front Delts
9%
Glutes
7.5%
Biceps
6.8%
Abs
6.8%
Lats
6%
Hamstrings
6%
Middle Delts
5.3%
Chest
4.5%
Forearms
3.8%
Rear Delts
3%
Adductors
2.3%
Other
1.5%
Lower Back
1.5%
Olympic
1.5%
Calves
1.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8 reps
-
1B
Cable Crossover
3
12 reps
-
2A
Seated Overhead Press (Dumbbell)
3
10 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Tricep Rope Push Down (Cable)
3
12 reps
-
3B
Ring Dip
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
3
8 reps
-
1B
Box Jump
3
10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
10 reps
-
2B
Glute Kickback (Cable)
3
15 reps
-
3A
Walking Lunge (Dumbbell)
3
12 reps
-
3B
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
10 reps
-
1B
Straight Arm Pulldown
3
12 reps
-
2A
Single Arm Row (Dumbbell)
3
8 reps
-
2B
Face Pull
3
15 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
10 reps
-
1B
Front Raise
3
12 reps
-
2A
Overhead Tricep Extension (Cable)
3
15 reps
-
2B
Incline Curl (Dumbbell)
3
12 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Clean and Jerk
3
8 reps
-
1B
Step-Up (Weighted)
3
10 reps
-
2A
Single Arm High Row (Cable)
3
12 reps
-
2B
Reverse Lunge (Dumbbell)
3
12 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Wood Chop
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
1B
Cable Crossover3 Sets
12 Reps
-
2A
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
3A
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
3B
Ring Dip3 Sets
AMRAP
-
Day 3
1A
Pull-Up (Bodyweight)3 Sets
10 Reps
-
1B
Straight Arm Pulldown3 Sets
12 Reps
-
2A
Single Arm Row (Dumbbell)3 Sets
8 Reps
-
2B
Face Pull3 Sets
15 Reps
-
3A
Hammer Curl (Dumbbell)3 Sets
12 Reps
-
3B
Bicep Curl (Cable)3 Sets
10 Reps
-
Day 2
1A
Sumo Squat3 Sets
8 Reps
-
1B
Box Jump3 Sets
10 Reps
-
2A
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
2B
Glute Kickback (Cable)3 Sets
15 Reps
-
3A
Walking Lunge (Dumbbell)3 Sets
12 Reps
-
3B
Cable Crunch3 Sets
15 Reps
-
Day 4
1A
Arnold Press3 Sets
10 Reps
-
1B
Front Raise3 Sets
12 Reps
-
2A
Overhead Tricep Extension (Cable)3 Sets
15 Reps
-
2B
Incline Curl (Dumbbell)3 Sets
12 Reps
-
3A
Shrug (Dumbbell)3 Sets
15 Reps
-
3B
Farmer's Walk (Weighted)3 Sets
40 Reps
-
Day 5
1A
Clean and Jerk3 Sets
8 Reps
-
1B
Step-Up (Weighted)3 Sets
10 Reps
-
2A
Single Arm High Row (Cable)3 Sets
12 Reps
-
2B
Reverse Lunge (Dumbbell)3 Sets
12 Reps
-
3A
Standing Calf Raise3 Sets
15 Reps
-
3B
Wood Chop3 Sets
12 Reps
-