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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
    Jun 18, 2025 10:20

Summary

Unlock your strength with this comprehensive 18-week PPL/Full Body Split program, designed for those ready to elevate their training. With five days of focused workouts each week, you'll dive into targeted push, pull, and leg sessions that build muscle and enhance overall fitness. Expect a mix of supersets and compound lifts, ensuring you maximize your time in the gym while achieving balanced development. Get ready to challenge your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
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
-