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BoostcampPNG

Spiderman 2099 maxing (1)

by vansh sharma
2 athletes joined

Program Description

credit demers personal trainer

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 27, 2024 06:50
  • Last Edited
    Jan 25, 2025 05:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Seated Row (Cable)
3
15 reps
-
3B
Push Up
3
15 reps
-
4A
Bicep Curl (Barbell)
3
8 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3A
Single Arm Row (Dumbbell)
3
12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4A
Hammer Curl
3
12 reps
-
4B
Lateral Raise (Cable)
3
12 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Farmer's Walk (Weighted)
4
1 mins
-
Week 1
1 / 16 Weeks
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
-
4
Farmer's Walk (Weighted)
3 Sets
1 mins
-
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3A
Seated Row (Cable)
3 Sets
15 Reps
-
3B
Push Up
3 Sets
15 Reps
-
4A
Bicep Curl (Barbell)
3 Sets
8 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
3A
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
3B
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4A
Hammer Curl
3 Sets
12 Reps
-
4B
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Shrug (Barbell)
3 Sets
10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
-
2
Squat (Barbell)
3 Sets
12 Reps
-
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
4
Farmer's Walk (Weighted)
4 Sets
1 mins
-