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BoostcampPNG

PPL/Full Body Split

by Abdulrhman Alnaim
4 athletes joined

Program Description

Build muscle, improve strength, and maintain a well-proportioned physique. Focus on consistent progression with a structured plan.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 13, 2025 08:45
  • Last Edited
    May 04, 2025 04:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) External Rotation
2
8 reps
-
1E
(WARMUP) Internal Rotation
2
8 reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1
1
1
2
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3
12 reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6
12 reps
-
6
(TRICEPS) Weighted Bench Dip
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) SKI ERG
1
3 mins
-
1B
(WARMUP) Push Up
1
10 reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) Supinated Banded Row
1
10 reps
-
1F
(WARMUP) Chest Press (Light)
1
12 reps
-
2A
(CHEST) Flat Dumbbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
2B
(CHEST) Flat Dumbbell Fly
3
10 reps
-
3
(CHEST) Iso Incline Chest Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
4A
(CHEST) Incline Cable Fly
3
12 reps
-
4B
(SHOULDERS) Single Arm Cable Lateral Raise
6
10 reps
-
5
(TRICEPS) Seated EZ Bar Overhead Tricep Extension
3
12 reps
-
6
(TRICEPS) Close Grip Barbell Bench Press
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Chin Ups
1
10 reps
-
1C
(WARMUP) Supinated Lat Pulldown
1
10 reps
-
1D
(WARMPU) Scapular Pull Ups
1
10 reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1
10 reps
-
1F
(WARMUP) HYPEREXTENSION
1
10 reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(BACK) Close Grip Cable Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4
10 reps
-
5
(SHOULDERS) Rear Delts Fly
2
2
2
12 reps
10 reps
8 reps
-
-
-
6A
(BACK) Rope Cable Pullover
2
15 reps
-
6B
(SHOULDERS) Seated Face Pull
2
15 reps
-
7
(LATS) Leverage Pulldown
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Lat Stretch Dead Hang
2
0.5 mins
-
1C
(WARMPU) Scapular Pull Ups
1
10 reps
-
1D
(WARMUP) Banded Row To Neck
1
10 reps
-
1E
(WARMUP) HYPEREXTENSION
1
12 reps
-
2
(BACK) Barbell Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(BACK) Supinated Barbell Bent Over Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
(BACK) Cable Pullover
3
15 reps
-
4B
(SHOULDERS) Standing Face Pull
3
15 reps
-
5
(BACK) Close Grip Lat Pulldown
3
15 reps
-
6
(BICEPS) EZ-Bar Preacher Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1
5 reps
-
1C
(WARMUP) Banded Hamstring Stretch
2
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1
12 reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2
8 reps
-
2
(HAMSTRINGS) Barbell RDL
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
(LEGS) Pendulum Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
(CALVES) Seated Calf Machine
1
1
3
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Bike ERG
1
3 mins
-
1B
(WARMUP) Walking Lunge
1
20 reps
-
1C
(MOBILITY) High Box Step Up
2
10 reps
-
1D
(WARMUP) Forward Leg Swing
2
10 reps
-
1E
(WARMUP) Lateral Leg Swing
2
10 reps
-
2
(LEGS) Leg Seated Leg Extension
3
10 reps
-
3
(LEGS) Barbell Squat
5
5 reps
-
4
(LEGS) 45 Degree Leg Press
1
1
2
15 reps
10 reps
8 reps
-
-
-
5
(LEGS) Heel Elevated Goblet Squat
1
1
1
10 reps
15 reps
20 reps
-
-
-
6
(CALVES) Seated Calf Machine
3
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Toe Touches
3
12 reps
-
1B
(ABS) BICYCLE CRUNCHES
3
30 reps
-
1C
(ABS) Side Plank Crunch
6
10 reps
-
1D
(ABS) Crunch
3
12 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
(ABS) Alternating Single Leg V Up
3
20 reps
-
1B
(ABS) Russian Twist
3
12 reps
-
1C
(ABS) Crunch
3
12 reps
-
1D
(ABS) Lying Leg Rises
3
20 reps
-
2
(CARDIO) Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
12 reps
-
2
(BACK) Barbell Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6
12 reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
(CARDIO) Row ERG
1
3 mins
-
1B
(MOBILITY) Lying Back Extension
1
12 reps
-
1C
(MOBILITY) High Box Step Up
2
8 reps
-
1D
(MOBILITY) Banded Dislocate
1
10 reps
-
2
(BACK) Barbell Deadlift
3
6 reps
-
3
(BACK) Iso Row (Upper Back Focused)
3
6 reps
-
4A
(LEGS) Sled Push
3
20 reps
-
4B
(LEGS) Low Handle Sled Push
3
20 reps
-
5
(SHOULDERS) Standing Landmine Shoulder Press
2
2
12 reps
10 reps
-
-
6
(BACK) Landmine T Bar Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 18 Weeks
Day 1
1A
(CARDIO) SKI ERG
1 Set
3 mins
-
1B
(WARMUP) Push Up
1 Set
10 Reps
-
1C
(WARMUP) SCAPULAR PUSH UPS
1 Set
10 Reps
-
1D
(WARMUP) External Rotation
2 Sets
8 Reps
-
1E
(WARMUP) Internal Rotation
2 Sets
8 Reps
-
2
(SHOULDERS) Seated Dumbbell Shoulder Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
(SHOULDERS) Seated Smith Machine Shoulder Press
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
(SHOULDERS) Seated Iso Shoulder Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5A
(SHOULDERS) Low Cable Crossover
3 Sets
12 Reps
-
5B
(SHOULDERS) Single Arm Cable Lateral Raise
6 Sets
12 Reps
-
6
(TRICEPS) Weighted Bench Dip
4 Sets
10 Reps
-
Day 2
1A
(CARDIO) Row ERG
1 Set
3 mins
-
1B
(WARMUP) Chin Ups
1 Set
10 Reps
-
1C
(WARMUP) Supinated Lat Pulldown
1 Set
10 Reps
-
1D
(WARMPU) Scapular Pull Ups
1 Set
10 Reps
-
1E
(WARMPU) Bent Over Resistance Band Row
1 Set
10 Reps
-
1F
(WARMUP) HYPEREXTENSION
1 Set
10 Reps
-
2
(POSTERIOR CHAIN) Barbell Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
(BACK) Close Grip Cable Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
(BACK) Single Arm Supported Dumbbell Row
4 Sets
10 Reps
-
5
(SHOULDERS) Rear Delts Fly
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6A
(BACK) Rope Cable Pullover
2 Sets
15 Reps
-
6B
(SHOULDERS) Seated Face Pull
2 Sets
15 Reps
-
7
(LATS) Leverage Pulldown
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1A
(CARDIO) Row ERG
1 Set
3 mins
-
1B
(WARMUP) Nordic Hamstring Curl
1 Set
5 Reps
-
1C
(WARMUP) Banded Hamstring Stretch
2 Sets
0.5 mins
-
1D
(WARMUP) Single Kettlebell Romanian Deadlift
1 Set
12 Reps
-
1E
(WARMUP) Single Leg Barbell Hip Thrust
2 Sets
8 Reps
-
2
(HAMSTRINGS) Barbell RDL
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
(GLUTES) Barbell Hip Thrust
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
(HAMSTRINGS) Seated Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
(LEGS) Pendulum Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
(CALVES) Seated Calf Machine
1 Set
1 Set
3 Sets
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1A
(ABS) Toe Touches
3 Sets
12 Reps
-
1B
(ABS) BICYCLE CRUNCHES
3 Sets
30 Reps
-
1C
(ABS) Side Plank Crunch
6 Sets
10 Reps
-
1D
(ABS) Crunch
3 Sets
12 Reps
-
2
(CARDIO) Treadmill
1 Set
30 mins
-
Day 5
1A
(CARDIO) Row ERG
1 Set
3 mins
-
1B
(MOBILITY) Lying Back Extension
1 Set
12 Reps
-
1C
(MOBILITY) High Box Step Up
2 Sets
8 Reps
-
1D
(MOBILITY) Banded Dislocate
1 Set
12 Reps
-
2
(BACK) Barbell Pendlay Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
(CHEST) Decline Barbell Bench Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
(TOTAL) Barbell Clean And Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
(LEGS) Heel Elevated Barbell Front Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6A
(BICEPS) Single Arm Hammer Preacher Curl
6 Sets
12 Reps
-
6B
(TRICEPS) Single Arm Dumbbell Lying Tricep Extension
6 Sets
12 Reps
-