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Big Dog Training

by Big dog
1 athletes joined

Program Description

The purpose of this program is to become the biggest and strongest dog

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 14, 2024 04:21
  • Last Edited
    Dec 14, 2024 04:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
80%
2
Squat (Barbell)
2
8 reps
70%
3
Overhead Press (Barbell)
3
8 reps
70%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Pin Squat
2
6 reps
75%
3
Speed Deadlift
3
10 reps
-
4
Leg Extension
3
10-20 reps
-
5
Hamstring Curl
3
10-20 reps
-
6
Calf Raise (Leg Press)
3
15-30 reps
-
7
Plank
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
77.5%
2
Squat (Barbell)
2
4 reps
75%
3
Overhead Press (Barbell)
3
8 reps
72.5%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Pin Squat
2
10 reps
60%
3
Speed Deadlift
3
10 reps
-
4
Leg Extension
3
10-20 reps
-
5
Hamstring Curl
3
10-20 reps
-
6
Calf Raise (Leg Press)
3
15-30 reps
-
7
Plank
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
87.5%
2
Squat (Barbell)
2
4 reps
80%
3
Overhead Press (Barbell)
3
8 reps
75%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
7 reps
95%
75%
2
Speed Deadlift
3
10 reps
-
3
Leg Extension
3
10-20 reps
-
4
Hamstring Curl
3
10-20 reps
-
5
Calf Raise (Leg Press)
3
15-30 reps
-
6
Plank
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Paused)
2
2 reps
82.5%
3
Overhead Press (Barbell)
4
8 reps
70%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Pin Squat
1
5 reps
70%
3
Speed Deadlift
2
6 reps
-
4
Leg Extension
3
10-20 reps
-
5
Hamstring Curl
3
10-20 reps
-
6
Calf Raise (Leg Press)
3
15-30 reps
-
7
Plank
2
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
92.5%
2
Squat (Barbell)
2
6 reps
70%
3
Overhead Press (Barbell)
3
6 reps
80%
4
Chest Supported Row (Dumbbell)
3
8-15 reps
-
5
Hamstring Curl
3
8-15 reps
-
6A
Hammer Curl
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Lat Pulldown (Single Arm)
3
10 reps
-
3
Alternating Dumbbell Curl
3
12 reps
-
4
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
3 reps
87.5%
3
Bench Press (Paused)
2
10 reps
67.5%
4
Single Leg Press
3
6-12 reps
-
5
Pull-Up (Weighted)
3
10-15 reps
-
6
Face Pull
3
8-20 reps
-
7
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
90%
2
Tempo Bench Press
3
6 reps
77.5%
3
Overhead Press (Barbell)
3
4 reps
80%
4
Pull-Up (Weighted)
3
10-15 reps
-
5
Lat Pullover
3
10-20 reps
-
6A
Face Pull
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Bench Press (Barbell)
1
6 reps
80%
3
Bench Press (Paused)
2
8 reps
72.5%
4
Single Leg Press
3
6-12 reps
-
5
Pull-Up (Weighted)
3
10-15 reps
-
6
Face Pull
3
8-20 reps
-
7
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Tempo Bench Press
3
10 reps
60%
3
Overhead Press (Barbell)
3
6 reps
80%
4
Pull-Up (Weighted)
3
10-15 reps
-
5
Lat Pullover
3
10-20 reps
-
6A
Face Pull
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Block Pull (Barbell)
2
10 reps
65%
3
Bench Press (Barbell)
1
4 reps
87.5%
4
Bench Press (Paused)
2
6 reps
80%
5
Pull-Up (Weighted)
3
10-15 reps
-
6
Single Leg Press
3
6-12 reps
-
7
Face Pull
3
8-20 reps
-
8
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
77.5%
2
Tempo Bench Press
1
8 reps
70%
3
Overhead Press (Barbell)
3
4 reps
82.5%
4
Pull-Up (Weighted)
3
10-15 reps
-
5
Lat Pullover
3
10-20 reps
-
6A
Face Pull
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Barbell)
1
3 reps
90%
3
Bench Press (Paused)
2
4 reps
80%
4
Single Leg Press
3
6-12 reps
-
5
Pull-Up (Weighted)
3
10-15 reps
-
6
Face Pull
3
8-20 reps
-
7
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Tempo Bench Press
3
4 reps
70%
3
Overhead Press (Barbell)
3
4 reps
90%
4
Pull-Up (Weighted)
3
10-15 reps
-
5
Lat Pullover
3
10-20 reps
-
6A
Face Pull
3
10-20 reps
-
6B
Lateral Raise (Dumbbell)
3
10-20 reps
-
7
Hanging Leg Raise
3
20-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Deadlift (Paused)
2
3 reps
80%
3
Bench Press (Barbell)
1
2
2 reps
2 reps
92.5%
87.5%
4
Single Leg Press
3
6-12 reps
-
5
Bench Press (Paused)
2
10 reps
67.5%
6
Pull-Up (Weighted)
3
10-15 reps
-
7
Face Pull
3
8-20 reps
-
8
Plank (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Leg Curl
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Pin Squat
2
5 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
High Bar Squat (Barbell)
2
8 reps
-
3
Leg Curl
3
8-15 reps
-
4
Single Leg Press
3
6-15 reps
-
5
Calf Raise (Leg Press)
3
10-30 reps
-
6
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Pin Squat
2
8 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
92.5%
80%
2
High Bar Squat (Barbell)
2
8 reps
-
3
Leg Curl
3
8-15 reps
-
4
Single Leg Press
3
6-15 reps
-
5
Calf Raise (Leg Press)
3
10-30 reps
-
6
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Pin Squat
2
10 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
High Bar Squat (Barbell)
2
8 reps
-
3
Leg Curl
3
8-15 reps
-
4
Single Leg Press
3
6-15 reps
-
5
Calf Raise (Leg Press)
3
10-30 reps
-
6
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Pin Squat
2
8 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
High Bar Squat (Barbell)
2
8 reps
-
3
Leg Curl
3
8-15 reps
-
4
Single Leg Press
3
6-15 reps
-
5
Calf Raise (Leg Press)
3
10-30 reps
-
6
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82.5%
2
Pin Squat
2
5 reps
60%
3
Dip (Weighted)
2
AMRAP
-
4
Single Arm Shoulder Press
3
6-12 reps
-
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
7
Hip Abductor (Machine)
3
10-20 reps
-
8
Cable Crunch
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1 reps
100%
2
Leg Extension
3
10-20 reps
-
3
Single Arm Row (Dumbbell)
3
8-20 reps
-
4
Pull-Up (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Block Pull (Barbell)
1
1
8 reps
8 reps
60%
70%
3
Bench Press (Paused)
3
5 reps
75%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
Bench Press (Close Grip)
3
10-15 reps
-
3A
Bent Over Row (Barbell)
3
8-20 reps
-
3B
Shrug (Barbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
8-20 reps
-
5
Lat Pulldown
3
8-15 reps
-
6
Hammer Curl
3
10-20 reps
-
7
Decline Sit Up (Weighted)
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Block Pull (Barbell)
1
1
8 reps
8 reps
60%
70%
3
Bench Press (Paused)
3
5 reps
75%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
Bench Press (Close Grip)
3
10-15 reps
-
3A
Bent Over Row (Barbell)
3
8-20 reps
-
3B
Shrug (Barbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
8-20 reps
-
5
Lat Pulldown
3
8-15 reps
-
6
Hammer Curl
3
10-20 reps
-
7
Decline Sit Up (Weighted)
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
82.5%
2
Block Pull (Barbell)
3
6 reps
75%
3
Bench Press (Paused)
3
6 reps
75%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
Bench Press (Close Grip)
3
10-15 reps
-
3A
Bent Over Row (Barbell)
3
8-20 reps
-
3B
Shrug (Barbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
8-20 reps
-
5
Lat Pulldown
3
8-15 reps
-
6
Hammer Curl
3
10-20 reps
-
7
Decline Sit Up (Weighted)
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Block Pull (Barbell)
4
6 reps
77.5%
3
Bench Press (Paused)
4
6 reps
75%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
Bench Press (Close Grip)
3
10-15 reps
-
3A
Bent Over Row (Barbell)
3
8-20 reps
-
3B
Shrug (Barbell)
3
8-20 reps
-
4
Tricep Rope Push Down (Cable)
3
8-20 reps
-
5
Lat Pulldown
3
8-15 reps
-
6
Hammer Curl
3
10-20 reps
-
7
Decline Sit Up (Weighted)
3
10-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
75%
2
Block Pull (Barbell)
1
1
8 reps
8 reps
60%
70%
3
Bench Press (Paused)
3
2
5 reps
10 reps
77.5%
70%
4
Lat Pulldown
3
10-15 reps
-
5
Hamstring Curl
3
6-15 reps
-
6
Leg Extension
3
6-15 reps
-
7
Decline Sit Up (Weighted)
3
12-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
10-15 reps
-
1B
Bicep Curl (EZ Bar)
3
10-15 reps
-
2
Behind The Back Curl
3
10-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Neck Curl
2
AMRAP
-
6
Wrist Curls
3
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2
AMRAP
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
80%
2
Squat (Barbell)
2 Sets
8 Reps
70%
3
Overhead Press (Barbell)
3 Sets
8 Reps
70%
4
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
-
5
Hamstring Curl
3 Sets
8-15 Reps
-
6A
Hammer Curl
3 Sets
10-20 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
7
Hanging Leg Raise
3 Sets
20-50 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
3 Reps
87.5%
3
Bench Press (Paused)
2 Sets
10 Reps
67.5%
4
Single Leg Press
3 Sets
6-12 Reps
-
5
Pull-Up (Weighted)
3 Sets
10-15 Reps
-
6
Face Pull
3 Sets
8-20 Reps
-
7
Plank (Weighted)
2 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Pin Squat
2 Sets
5 Reps
60%
3
Dip (Weighted)
2 Sets
AMRAP
-
4
Single Arm Shoulder Press
3 Sets
6-12 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
7
Hip Abductor (Machine)
3 Sets
10-20 Reps
-
8
Cable Crunch
3 Sets
10-30 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
3 Reps
75%
2
Block Pull (Barbell)
1 Set
1 Set
8 Reps
8 Reps
60%
70%
3
Bench Press (Paused)
3 Sets
5 Reps
75%
4
Lat Pulldown
3 Sets
10-15 Reps
-
5
Hamstring Curl
3 Sets
6-15 Reps
-
6
Leg Extension
3 Sets
6-15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
12-30 Reps
-
Day 5
1A
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
1B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
2
Behind The Back Curl
3 Sets
10-15 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
5
Neck Curl
2 Sets
AMRAP
-
6
Wrist Curls
3 Sets
AMRAP
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
-