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Jacked and Stacked Horse

by Ataberk B.

Program Description

Big, Strong and Fast

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 19, 2024 12:19
  • Last Edited
    Sep 30, 2024 09:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
-
2
Pull-Up (Bodyweight)
4
6 reps
-
3
Barbell Row
3
8-10 reps
-
4
Hyperextension
2
30 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
French Press
3
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15 reps
-
1B
Bench Press (Close Grip)
5
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lu Raises
3
10 reps
-
4
Upright Row (Barbell)
2
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
2
10 reps
-
7
Sit Up
3
10-20 reps
-
8A
Wrist Curls
3
10-15 reps
-
8B
Wrist Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
3
1 reps
3 reps
-
-
2
High Bar Squat (Barbell)
5
5 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Hamstring Curl
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
10-15 reps
-
2
Upright Row (Barbell)
2
10 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4B
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6A
Wrist Curls
2
15-20 reps
-
6B
Wrist Extension
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
Squat (Paused)
3
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Barbell Row
3
8 reps
-
6
One Arm Pulldown
2
15 reps
-
7
Face Pull
2
20 reps
-
8
Decline Sit Up (Bodyweight)
1
1
50 reps
30 reps
-
-
Week 1
1 / 12 Weeks
Day 5
1
Front Squat (Barbell)
1 Set
1 Reps
-
2
Squat (Paused)
3 Sets
8 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Bench Press (Close Grip)
3 Sets
8 Reps
-
5
Barbell Row
3 Sets
8 Reps
-
6
One Arm Pulldown
2 Sets
15 Reps
-
7
Face Pull
2 Sets
20 Reps
-
8
Decline Sit Up (Bodyweight)
1 Set
1 Set
50 Reps
30 Reps
-
-
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
-
-
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
-
3
Barbell Row
3 Sets
8-10 Reps
-
4
Hyperextension
2 Sets
30 Reps
-
5
Seated Row (Cable)
2 Sets
10 Reps
-
6
French Press
3 Sets
8-15 Reps
-
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
-
Day 4
1
Lu Raises
3 Sets
10-15 Reps
-
2
Upright Row (Barbell)
2 Sets
10 Reps
-
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3B
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
6A
Wrist Curls
2 Sets
15-20 Reps
-
6B
Wrist Extension
2 Sets
15-20 Reps
-
Day 2
1A
Face Pull
3 Sets
15 Reps
-
1B
Bench Press (Close Grip)
5 Sets
5 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Lu Raises
3 Sets
10 Reps
-
4
Upright Row (Barbell)
2 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
7
Sit Up
3 Sets
10-20 Reps
-
8A
Wrist Curls
3 Sets
10-15 Reps
-
8B
Wrist Extension
3 Sets
20 Reps
-
Day 3
1
Hang Power Clean
1 Set
3 Sets
1 Reps
3 Reps
-
-
2
High Bar Squat (Barbell)
5 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Hamstring Curl
2 Sets
20 Reps
-