Charles súper set time saver

by Fifi and Mimi

3 athletes joined

Program Description

Súperset circuit type style program Mostly for fun

Program Overview

Level
Novice, Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
16 weeks
Time Per Workout
90 minutes
Created
Oct 30, 2024 06:25
Last Edited
Nov 24, 2024 11:11

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 1

Overhead Press (Barbell)

2-5 reps

Chin-Up (Weighted)

AMRAP

Incline Bench Press (Dumbbell)

8-12 reps

Decline Crunch

10-20 reps

Hammer Curl

5-12 reps

Overhead Tricep Extension (Cable)

8-12 reps

Pendlay Row

6-10 reps

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 2

Squat (Barbell)

3-8 reps

Neck Extension

8-12 reps

Romanian Deadlift (Barbell)

5-10 reps

Pull-Up (Weighted)

AMRAP

Hyperextension

5-10 reps

Seated Calf Raise

8-12 reps

Lying Leg Raise

AMRAP

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 3

Bench Press (Wide Grip)

3-8 reps

Decline Crunch (Weighted)

10-20 reps

Overhead Press (Dumbbell)

8-12 reps

French Press

6-10 reps

Lat Pulldown (Close Grip)

8-12 reps

Lateral Raise (Cable)

8-15 reps

Bicep Curl (Dumbbell)

8-12 reps

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 4

Deadlift (Barbell)

2-5 reps

Neck Extension

8-12 reps

Walking Lunge

20-30 reps

Lat Pulldown

8-12 reps

Lying Leg Raise

AMRAP

Standing Calf Raise

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 5

Farmer's Walk (Weighted)

20-30 reps

Ring Push Up

5-12 reps

Preacher Curl (EZ Bar)

8-12 reps

Lateral Raise (Dumbbell)

8-12 reps

Kroc Row

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Wrist Curl

AMRAP

Russian Twist

1-2 mins

Day 1

Overhead Press (Barbell)

3 Sets

2-5 Reps

Chin-Up (Weighted)

3 Sets

AMRAP

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

Decline Crunch

3 Sets

10-20 Reps

Hammer Curl

3 Sets

5-12 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Pendlay Row

3 Sets

6-10 Reps

Day 2

Squat (Barbell)

3 Sets

3-8 Reps

Neck Extension

3 Sets

8-12 Reps

Romanian Deadlift (Barbell)

3 Sets

5-10 Reps

Pull-Up (Weighted)

3 Sets

AMRAP

Hyperextension

3 Sets

5-10 Reps

Seated Calf Raise

3 Sets

8-12 Reps

Lying Leg Raise

3 Sets

AMRAP

Day 3

Bench Press (Wide Grip)

3 Sets

3-8 Reps

Decline Crunch (Weighted)

3 Sets

10-20 Reps

Overhead Press (Dumbbell)

3 Sets

8-12 Reps

French Press

3 Sets

6-10 Reps

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

Lateral Raise (Cable)

3 Sets

8-15 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Day 4

Deadlift (Barbell)

1 Set

2-5 Reps

Neck Extension

1 Set

8-12 Reps

Walking Lunge

1 Set

20-30 Reps

Lat Pulldown

1 Set

8-12 Reps

Lying Leg Raise

1 Set

AMRAP

Standing Calf Raise

1 Set

Day 5

Farmer's Walk (Weighted)

3 Sets

20-30 Reps

Ring Push Up

3 Sets

5-12 Reps

Preacher Curl (EZ Bar)

3 Sets

8-12 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Kroc Row

3 Sets

8-12 Reps

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

Wrist Curl

3 Sets

AMRAP

Russian Twist

3 Sets

1-2 mins