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Simple&Clean All Kingdom, No Hearts 1.1

by Timothy T.
2 athletes joined

Program Description

These are compound lifts that interest me combined w basic cable workouts that can be subbed w barbell versions. These are focused on building a foundation while having fun. Lacking body parts being hit are chest and legs. Stress and tweaking for later. Work for 3 months then see where you body is at and then tweak the workouts to target weaknesses.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 05, 2024 06:33
  • Last Edited
    Feb 21, 2025 06:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
1
4-5 reps
8-10 reps
-
-
2
Hang Power Clean
3
4-5 reps
-
3
Deadlift (Barbell)
2
4-5 reps
RPE 8
4
Barbell Row
1
AMRAP
-
5A
Back Extension (Weighted)
2
12-15 reps
-
5B
Ab Wheel
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Bench Press (Paused)
2
10-12 reps
-
4A
Preacher Curl (Barbell)
2
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
7
Neck Curl&Extension
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Farmer's Walk (Weighted)
2
0.5-1 mins
-
3
Kroc Row
3
8-10 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Rear Delt Fly (Machine)
2
12-15 reps
-
6
Sit Up
2
AMRAP
-
7
Push Up
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5-10 reps
10-15 reps
-
-
2
Dip (Weighted)
3
8-12 reps
-
3
Chin-Up (Weighted)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
3
12-15 reps
-
5A
Preacher Curl (Barbell)
2
10-12 reps
-
5B
Tricep Pushdown (Cable)
2
10-12 reps
-
6A
Alternating Dumbbell Curl
2
10-12 reps
-
6B
Lateral Raise (Dumbbell)
2
10-12 reps
-
7A
Cable Crunch
3
12-15 reps
-
7B
Neck Curl & Extension 2 Set Each
2
15-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Zercher Squat (Barbell)
4 Sets
1 Set
4-5 Reps
8-10 Reps
-
-
2
Hang Power Clean
3 Sets
4-5 Reps
-
3
Deadlift (Barbell)
2 Sets
4-5 Reps
@8
4
Barbell Row
1 Set
AMRAP
-
5A
Back Extension (Weighted)
2 Sets
12-15 Reps
-
5B
Ab Wheel
2 Sets
12-15 Reps
-
Day 3
1
Barbell Row
4 Sets
6-8 Reps
-
2
Farmer's Walk (Weighted)
2 Sets
0.5-1 mins
-
3
Kroc Row
3 Sets
8-10 Reps
-
4A
Reverse Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
-
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
6
Sit Up
2 Sets
AMRAP
-
7
Push Up
3 Sets
15-25 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
5-10 Reps
-
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
3
Bench Press (Paused)
2 Sets
10-12 Reps
-
4A
Preacher Curl (Barbell)
2 Sets
10-12 Reps
-
4B
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
6
Hanging Leg Raise
2 Sets
10-15 Reps
-
7
Neck Curl&Extension
2 Sets
15-25 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
2
Dip (Weighted)
3 Sets
8-12 Reps
-
3
Chin-Up (Weighted)
2 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
5A
Preacher Curl (Barbell)
2 Sets
10-12 Reps
-
5B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
6A
Alternating Dumbbell Curl
2 Sets
10-12 Reps
-
6B
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
7A
Cable Crunch
3 Sets
12-15 Reps
-
7B
Neck Curl & Extension 2 Set Each
2 Sets
15-25 Reps
-