Program Description
Listen up, pencil neck. If your lifts are as limp as your handshake and your sleeves flap in the wind like sad little flags, it’s time to fix your life. Conjuthicc Method isn’t just a program—it’s a battle plan to make you thick, hard, and unapologetically unstoppable. Bench, Deadlift, Squat, and Shoulder Press get annihilated with max effort, dynamic speed, and enough accessory pump work to make your traps and tris look like they’ve been juicing since birth. This is for the lifters who know that big lifts don’t come with tiny di... effort—. If you’re still skipping leg day or worrying about your "deload," this isn’t for you. But if you’re ready to grip it, rip it, and leave the gym looking like a damn Greek god had a baby with a Mack truck, then welcome to the jungle. Conjuthicc Method: Where excuses die and thiccness rises. Get big or stay small—your call.
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedNov 19, 2024 02:46
- Last EditedJan 30, 2025 02:22
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Mini Bands
5
5 reps
RPE 5
2
Machine Bench Press
2
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Band Pull Apart
1
100 reps
RPE 10
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Dip (Weighted)
1
RPE 10
7
Hammer Curl
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Mini Bands
5
5 reps
RPE 5
2
Machine Bench Press
2
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Band Pull Apart
1
105 reps
RPE 10
5
Tricep Pushdown (Cable)
4
11 reps
RPE 10
6
Dip (Weighted)
1
RPE 10
7
Hammer Curl
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Mini Bands
5
5 reps
RPE 5
2
Machine Bench Press
2
12 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Band Pull Apart
1
110 reps
RPE 10
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Dip (Weighted)
1
RPE 10
7
Hammer Curl
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Monster Mini Bands
5
5 reps
RPE 5
2
2 Board Bench
2
8 reps
RPE 10
3
Standing Overhead Press
1
6 reps
RPE 10
4
Standing Lat Pulldown
4
8 reps
RPE 10
5
Banded Face Pull
3
15 reps
RPE 10
6
Tate Press
2
8 reps
RPE 10
7
Dip (Weighted)
1
RPE 10
8
Bicep Curl (Machine)
3
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Monster Mini Bands
5
5 reps
RPE 5
2
2 Board Bench
2
8 reps
RPE 10
3
Standing Overhead Press
1
5 reps
RPE 10
4
Standing Lat Pulldown
4
8 reps
RPE 10
5
Banded Face Pull
3
15 reps
RPE 10
6
Tate Press
2
8 reps
RPE 10
7
Dip (Weighted)
1
RPE 10
8
Bicep Curl (Machine)
3
12+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Monster Mini Bands
5
5 reps
RPE 5
2
2 Board Bench
2
8 reps
RPE 10
3
Standing Overhead Press
1
4 reps
RPE 10
4
Standing Lat Pulldown
4
8 reps
RPE 10
5
Banded Face Pull
3
15 reps
RPE 10
6
Tate Press
2
8 reps
RPE 10
7
Dip (Weighted)
1
RPE 10
8
Bicep Curl (Machine)
3
14+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Monster Mini Bands
5
5 reps
RPE 5
2
Dumbbell Bench (Elbows Out)
2
1 mins
RPE 10
3
Push Up
1
5 reps
RPE 10
4
Lat Pulldown
3
6 reps
RPE 10
5
Banded Tricep Pushdown
1
100 reps
RPE 10
6
Dip (Weighted)
1
RPE 10
7
Bicep Curl (Barbell)
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Monster Mini Bands
5
5 reps
RPE 5
2
Dumbbell Bench (Elbows Out)
2
1 mins
RPE 10
3
Push Up
1
5 reps
RPE 10
4
Lat Pulldown
3
7 reps
RPE 10
5
Banded Tricep Pushdown
1
105 reps
RPE 10
6
Dip (Weighted)
1
RPE 10
7
Bicep Curl (Barbell)
3
11+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Against Monster Mini Bands
5
5 reps
RPE 5
2
Dumbbell Bench (Elbows Out)
2
1 mins
RPE 10
3
Push Up
1
5 reps
RPE 10
4
Lat Pulldown
3
7 reps
RPE 10
5
Banded Tricep Pushdown
1
105 reps
RPE 10
6
Dip (Weighted)
1
RPE 10
7
Bicep Curl (Barbell)
3
11+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
8
2 reps
RPE 5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Pendlay Row
4
6 reps
RPE 10
5
Back Extension (Weighted)
3
12 reps
RPE 10
6
Ab Wheel
3
15 reps
RPE 7
7
Pull-Up (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
2 reps
RPE 6
2
Rack Pull (Barbell)
3
5 reps
RPE 10
3
T-Bar Row
4
10 reps
RPE 10
4
Hamstring Curl
4
12 reps
RPE 10
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Block Pull (Barbell)
4
4 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 10
4
Glute-Ham Raise
3
10 reps
RPE 10
5
Cable Crunch
3
15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3+ reps
RPE 10
2
Deadlift (Barbell)
8
2 reps
RPE 5.5
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Lat Pulldown
3
12 reps
RPE 10
5
Good Morning
3
12 reps
RPE 10
6
Weighted Situp
3
15 reps
-
7
Pull-Up (Bodyweight)
3
13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
2 reps
RPE 6
2
Deficit Deadlift (Barbell)
4
5 reps
RPE 10
3
Seal Row
4
8 reps
RPE 10
4
Reverse Hyperextension
4
10 reps
RPE 10
5
Ab Wheel
3
15 reps
-
6
Pull-Up (Bodyweight)
3
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
RPE 7
2
Snatch Deadlift
4
6 reps
RPE 10
3
Landmine Row
4
10 reps
-
4
Hamstring Curl
3
15 reps
-
5
Plank (Weighted)
3
0.75 mins
-
6
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2+ reps
RPE 10
2
Sumo Deadlift (Barbell)
8
2 reps
RPE 6
3
Goblet Squat
4
10 reps
-
4
Chest Supported Row (Dumbbell)
4
8 reps
-
5
Reverse Hyperextension
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
RPE 6
2
Block Pull (Barbell)
3
3 reps
RPE 10
3
Meadow Row
4
8 reps
-
4
Single Leg Romanian Deadlift
4
10 reps
-
5
Hanging Leg Raise
3
15 reps
-
6
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
RPE 10
2
Bent Over Row (Barbell)
4
8+ reps
-
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Cable Crunch
3
15 reps
-
5
Glute-Ham Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
RPE 10
2
Hack Squat
3
10+ reps
-
3
Seated Calf Raise
3
15+ reps
-
4
Reverse Lunge (Dumbbell)
3
12+ reps
-
5
Hamstring Curl
3
12+ reps
-
6
Leg Extension
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
2 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
5+ reps
RPE 10
2
Hack Squat
3
10+ reps
-
3
Seated Calf Raise
3
15+ reps
-
4
Reverse Lunge (Dumbbell)
3
12+ reps
-
5
Hamstring Curl
3
12+ reps
-
6
Leg Extension
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
8
2 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3+ reps
RPE 10
2
Hack Squat
3
10+ reps
-
3
Seated Calf Raise
3
15+ reps
-
4
Reverse Lunge (Dumbbell)
3
12+ reps
-
5
Hamstring Curl
3
12+ reps
-
6
Leg Extension
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
8
2 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
3+ reps
RPE 10
2
Hack Squat
3
10+ reps
-
3
Seated Calf Raise
3
15+ reps
-
4
Reverse Lunge (Dumbbell)
3
12+ reps
-
5
Hamstring Curl
3
12+ reps
-
6
Leg Extension
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 10
2
Hack Squat
3
10+ reps
-
3
Seated Calf Raise
3
15+ reps
-
4
Reverse Lunge (Dumbbell)
3
12+ reps
-
5
Hamstring Curl
3
12+ reps
-
6
Leg Extension
3
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Goblet Squat
3
12 reps
-
4
Leg Press
4
8 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
7
Plank (Weighted)
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Duffalo Bar)
1
3 reps
RPE 10
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Horizontal Row
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Football Bar)
1
3 reps
RPE 10
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Horizontal Row
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
11 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (McDonald Bar)
1
3 reps
RPE 10
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Horizontal Row
3
10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (2 Chains)
1
2 reps
RPE 10
2
Bench Press (Barbell)
2
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
5
Skull Crusher (Barbell)
2
8 reps
RPE 10
6
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (3-4 Chains)
1
2 reps
RPE 10
2
Bench Press (Barbell)
2
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
5
Skull Crusher (Barbell)
2
8 reps
RPE 10
6
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (5-6 Chains)
1
2 reps
RPE 10
2
Bench Press (Barbell)
2
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
5
Skull Crusher (Barbell)
2
8 reps
RPE 10
6
Bicep Curl (Machine)
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1 reps
RPE 10
2
Floor Press (Barbell)
2
3 reps
RPE 10
3
Guillotine Press
2
4 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 10
6
Horizontal Row
3
6 reps
RPE 10
7
Skull Crusher (Barbell)
2
5 reps
RPE 10
8
Bicep Curl (Barbell)
3
11 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1 reps
RPE 10
2
Bench Press (Wide Grip)
2
3 reps
RPE 10
3
Guillotine Press
2
4 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 10
6
Horizontal Row
3
7 reps
RPE 10
7
Skull Crusher (Barbell)
2
5 reps
RPE 10
8
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (1.5 Board)
1
1 reps
RPE 10
2
Bench Press (1.5 Board)
2
3 reps
RPE 10
3
Guillotine Press
2
4 reps
RPE 10
4
Cable Crossover
2
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 10
6
Horizontal Row
3
8 reps
RPE 10
7
Skull Crusher (Barbell)
2
5 reps
RPE 10
8
Bicep Curl (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
8
3+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
10
3+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press
10
3+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Press
3
8+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1+ reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
15 reps
-
2B
Preacher Curl (EZ Bar)
3
15 reps
-
2C
Tricep Rope Push Down (Cable)
3
15 reps
-
3A
Push Up
3
15 reps
-
3B
Rear Delt Fly (Machine)
3
15 reps
-
3C
Hammer Curl
3
15 reps
-
4A
Plate Raise
3
15 reps
-
4B
Bicep Curl (Cable)
3
15 reps
-
4C
Shrug (Dumbbell)
3
15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Against Mini Bands5 Sets
5 Reps
@5
2
Machine Bench Press2 Sets
12 Reps
@10
3
Lat Pulldown3 Sets
10 Reps
@10
4
Band Pull Apart1 Set
100 Reps
@10
5
Tricep Pushdown (Cable)4 Sets
10 Reps
@10
6
Dip (Weighted)1 Set
@10
7
Hammer Curl3 Sets
10+ Reps
@10
Day 2
1
Deficit Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@7
@8
@9
@10
2
Deadlift (Barbell)8 Sets
2 Reps
@5
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@10
4
Pendlay Row4 Sets
6 Reps
@10
5
Back Extension (Weighted)3 Sets
12 Reps
@10
6
Ab Wheel3 Sets
15 Reps
@7
7
Pull-Up (Bodyweight)3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)1 Set
3+ Reps
@10
2
Hack Squat3 Sets
10+ Reps
-
3
Seated Calf Raise3 Sets
15+ Reps
-
4
Reverse Lunge (Dumbbell)3 Sets
12+ Reps
-
5
Hamstring Curl3 Sets
12+ Reps
-
6
Leg Extension3 Sets
12+ Reps
-
Day 4
1
Bench Press (Duffalo Bar)1 Set
3 Reps
@10
2
Bench Press (Barbell)2 Sets
10 Reps
@10
3
Chest Fly (Dumbbell)2 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)2 Sets
10 Reps
@10
5
Horizontal Row3 Sets
10 Reps
@10
6
Single Arm Tricep Extension (Cable)3 Sets
10 Reps
@10
7
Hammer Curl3 Sets
10 Reps
@10
Day 5
1
Overhead Press (Barbell)1 Set
3+ Reps
@10
2A
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
2B
Preacher Curl (EZ Bar)3 Sets
15 Reps
-
2C
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
3A
Push Up3 Sets
15 Reps
-
3B
Rear Delt Fly (Machine)3 Sets
15 Reps
-
3C
Hammer Curl3 Sets
15 Reps
-
4A
Plate Raise3 Sets
15 Reps
-
4B
Bicep Curl (Cable)3 Sets
15 Reps
-
4C
Shrug (Dumbbell)3 Sets
15 Reps
-