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BoostcampPNG

New Hybrid Program

by Maximiliano A.
1 athletes joined

Program Description

Training for Tri's

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 27, 2025 08:44
  • Last Edited
    Feb 27, 2025 09:55
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
-
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6
Squeeze Only Press Down
3
8 reps
-
7
Stretch Only Overhead
3
8 reps
-
8
Cross Body Tricep Extension
1
10-12 reps
-
9
Squat (Barbell)
1
2-4 reps
-
10
Squat (Paused)
2
5 reps
75%
11
Romanian Deadlift (Barbell)
3
8-10 reps
-
12
Decline Crunch (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
-
2
Feeder Sets Lat Pulldown
4
10 reps
-
3
Failure Set
1
10 reps
-
4
Drop Set
1
10 reps
70%
5
Machine Pull 3 Different Grips
3
10-12 reps
-
6
Bottom-Half Db Pullover
2
10-12 reps
-
7
Face Pull
3
12-15 reps
-
8
Bicep Curl (EZ Bar)
3
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
10-12 reps
-
10
Seated Hamstring Curl
3
10-12 reps
-
11
Seated Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Run
1
30 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
-
2
Larsen Press (Barbell)
2 Sets
10 Reps
75%
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Cross-Body Cable Y-Raise
3 Sets
12-15 Reps
-
6
Squeeze Only Press Down
3 Sets
8 Reps
-
7
Stretch Only Overhead
3 Sets
8 Reps
-
8
Cross Body Tricep Extension
1 Set
10-12 Reps
-
9
Squat (Barbell)
1 Set
2-4 Reps
-
10
Squat (Paused)
2 Sets
5 Reps
75%
11
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
12
Decline Crunch (Weighted)
3 Sets
10-12 Reps
-
Day 2
1
Swim
1 Set
45 mins
-
Day 3
1
Run
1 Set
45 mins
-
2
Bike
1 Set
30 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
2-4 Reps
-
2
Feeder Sets Lat Pulldown
4 Sets
10 Reps
-
3
Failure Set
1 Set
10 Reps
-
4
Drop Set
1 Set
10 Reps
70%
5
Machine Pull 3 Different Grips
3 Sets
10-12 Reps
-
6
Bottom-Half Db Pullover
2 Sets
10-12 Reps
-
7
Face Pull
3 Sets
12-15 Reps
-
8
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
-
10
Seated Hamstring Curl
3 Sets
10-12 Reps
-
11
Seated Calf Raise
3 Sets
10-12 Reps
-
Day 5
1
Swim
1 Set
45 mins
-
Day 6
1
Bike
1 Set
45 mins
-
2
Run
1 Set
30 mins
-