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Strong Jerry

by Jim D.

Program Description

Get strong

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Powerlifting, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 13, 2024 06:56
  • Last Edited
    Jun 18, 2025 10:00

Summary

Unleash your potential with the Strong Jerry program, a comprehensive 6-week journey designed to build strength and muscle across your upper body. Committing just three days a week, you'll engage in targeted workouts focusing on back, chest, and arms, utilizing a mix of barbell, dumbbell, and bodyweight exercises. Each session is crafted to challenge your limits, featuring progressive rep ranges and varying intensities to ensure continuous growth. Get ready to transform your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
6
Hyperextension
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
3
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
4
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
8
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10