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BoostcampPNG

Real brutal stupid hard program

by Dimitrios Karatzas
3 athletes joined

Program Description

This program is perfect for those who are searching for a program to combine strength exercises with exercises for bodybuilding. The goal of this program is to increase your strength and enhance your lifts on the three main exercises ( squat - deadlift - bench press ).

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 18, 2024 03:57
  • Last Edited
    Oct 26, 2024 03:52
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ON THE BOOSTCAMP APP FOR FREE
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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
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Decline Bench Press (Barbell)
3
12-16 reps
RPE 9
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Decline Bench Press (Barbell)
3
12-16 reps
RPE 9
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Decline Bench Press (Barbell)
3
12-16 reps
RPE 9
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Bicep Curl (EZ Bar)
2
10 reps
-
8
Tricep Rope Push Down (Cable)
2
AMRAP
-
9
Preacher Curl (Barbell)
2
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Bicep Curl (EZ Bar)
2
10 reps
-
8
Tricep Rope Push Down (Cable)
2
AMRAP
-
9
Preacher Curl (Barbell)
2
12-16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Stiff Leg Deadlift
3 Sets
8 Reps
-
3
Lat Pulldown
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
-
5
Single Arm High Row (Cable)
2 Sets
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
7
Incline Curl (Dumbbell)
3 Sets
AMRAP
-
8
Side Crunch (Cable)
2 Sets
AMRAP
-
Day 3
1
Shoulder Press (Plate Loaded)
2 Sets
12+ Reps
-
2
Arnold Press
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
2 Sets
AMRAP
-
5
Lying Rear Lateral Raise
3 Sets
AMRAP
-
6
Shrug (Trap Bar)
2 Sets
10-12 Reps
-
7
Chin-Up (Assisted)
2 Sets
12 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
9
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
-
Day 4
1
Leg Extension
2 Sets
12-16 Reps
-
2
Leg Curl
2 Sets
12-16 Reps
-
3
Squat (Barbell)
2 Sets
1 Set
8+ Reps
12+ Reps
-
-
4
Leg Press (45 Degrees)
2 Sets
20 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
-
6
Standing Calf Raise
3 Sets
20+ Reps
-
Day 2
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
@8.5
2
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
12-16 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9
4
Decline Bench Press (Barbell)
3 Sets
12-16 Reps
@9
5
Chest Press (Machine)
2 Sets
AMRAP
-
6
Skull Crusher
2 Sets
12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
-
8
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9