logo
BoostcampPNG

Goku: Ultra Instinct

by Nick Horton
5 athletes joined

Program Description

Develop the strength to improve my calisthenic movements, and the size to look like Son Goku. Really all there is to it. This is based on Dragon Fist by Bald Omniman. I modified it to fit my more strength-focused approach, but it still uses a similar linear periodization formula. Only difference is in some exercise selection, as well as the end of the 3 month cycle will have you performing one rep max tests on flat Bench, Squat, and Deadlift.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2024 06:09
  • Last Edited
    Dec 19, 2024 03:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
BlogBannerPC
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
BlogBannerPC
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
3 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4A
JM Press
2
8-12 reps
-
4B
Incline Curl (Dumbbell)
2
8-12 reps
-
5A
Lateral Raise (Cable)
2
8-12 reps
-
5B
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
1
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Hanging Leg Raise
3
12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
1
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Hanging Leg Raise
3
12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8-9
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
12-20 reps
-
3A
Leg Extension
2
12-20 reps
-
3B
Lying Leg Curl
2
8-12 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5A
Dragon Flag Progression
3
8-12 reps
-
5B
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Powell Raise
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Powell Raise
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
10-15 reps
-
4B
Meadows Curl
2
6-10 reps
-
5A
Rear Delt Fly (Machine)
2
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
15 reps
15 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
15 reps
15 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
15 reps
15 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
15 reps
15 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Overhead Press (Barbell)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
2
8-12 reps
-
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7-8
5A
Kelso Shrug
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pistol Squat
3
5 reps
-
3A
Lying Leg Curl
1
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Lying Leg Raise
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
1 reps
RPE 8-9
RPE 7-8
2
Pistol Squat Progression
3
5 reps
-
3A
Lying Leg Curl
2
8-15 reps
-
3B
Hip Adductor (Machine)
2
6-10 reps
-
4A
Dragon Flag Progression
3
8-12 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulldozer Lateral Raises
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8-9
@7-8
2
Pull-Up (Assisted)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
3
Deficit Push Up
2 Sets
12-20 Reps
-
4A
JM Press
2 Sets
8-12 Reps
-
4B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
5A
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
5B
Neck Extension
2 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
-
3A
Leg Extension
1 Set
12-20 Reps
-
3B
Lying Leg Curl
2 Sets
8-12 Reps
-
4
Back Extension (Weighted)
2 Sets
10-15 Reps
-
5A
Hanging Leg Raise
3 Sets
12 Reps
-
5B
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8-9
@7-8
2
Wrist Curls
3 Sets
12-20 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4A
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
-
4B
Meadows Curl
2 Sets
6-10 Reps
-
5A
Powell Raise
2 Sets
8-12 Reps
-
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Dip (Weighted)
1 Set
2 Sets
15 Reps
15 Reps
@8-9
@7-8
2
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
-
3
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@7-8
5A
Kelso Shrug
3 Sets
10-15 Reps
-
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8-9
@7-8
2
Pistol Squat
3 Sets
5 Reps
-
3A
Lying Leg Curl
1 Set
8-15 Reps
-
3B
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
4A
Lying Leg Raise
3 Sets
8-12 Reps
-
4B
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Bulldozer Lateral Raises
3 Sets
8-12 Reps
-