Program Description
READ: This program is meant specifically to bring up your overhead press, but there is plenty of applicable and general hypertrophy work as well. Note that when it comes time to hit a 1RM PR, you also have the option of choosing to hit your old PR for an additional rep, as opposed to adding 5 pounds. There is more odds and ends work built in when compared to the primal powerlifting program, but less of a focus on frequency with Squat and Deadlift to compensate. MUST READ: Several things. Firstly, going into the program it will ask you for your 1 rep maxes. This includes the exercises of choice, it doesnt really matter what you put here at the beginning because when you swap them out for your main chosen exercise itll just ask you to re enter your one rep max for that chosen exercise. For Dumbbell Press and your main Bicep Curl of Choice, the loading is as follows: Week 1: First set 20+ reps to failure, rest of sets to around 10-12 reps Week 2: First set with 15+ reps to failure, rest of sets rep to about RPE 7 Week 3: First set with 12 reps to failure, rest of sets rep to RPE 7 Week 4: First set with 10 reps to failure, rest of sets rep to RPE 7 Week 5: First set with 8 Reps to failure, rest of sets rep to RPE 7 Week 6: First set with 5+ reps to failure, rest of sets remove 15% weight and do sets of 5+ (you can use slightly higher reps on movements where it makes more sense to do so) Program run days: Monday Tuesday Thursday Friday Saturday - Beast Slayer Cheat Sheet: https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit - Lastly, I tried hard to re create the program from a spreadsheet to a boostcamp program while keeping it AS faithful AS POSSIBLE. I didn't change the program in the slightest. I hate when people change the original program because they think they know more than the original program creator and usually they just mess everything up. Please enjoy.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedFeb 09, 2025 03:21
- Last EditedFeb 14, 2025 01:12
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
60%
2
High Bar Squat (Barbell)
3
-
60%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
63%
2
High Bar Squat (Barbell)
3
-
63%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
66%
2
High Bar Squat (Barbell)
3
-
66%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
70%
2
High Bar Squat (Barbell)
3
-
70%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
73%
2
High Bar Squat (Barbell)
3
-
73%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
76%
2
High Bar Squat (Barbell)
3
-
76%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
80%
2
High Bar Squat (Barbell)
3
-
80%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
83%
2
High Bar Squat (Barbell)
3
-
83%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
85%
2
High Bar Squat (Barbell)
3
-
85%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Rows OR Back Extension (Swap This Out For Either)
3
-
87%
2
High Bar Squat (Barbell)
3
-
87%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
4
Calf Raise of Choice
3
6-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
63%
2
Pull-Up (Weighted)
3
-
60%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
60%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
66%
2
Pull-Up (Weighted)
3
-
63%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
63%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
70%
2
Pull-Up (Weighted)
3
-
66%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
66%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
73%
2
Pull-Up (Weighted)
3
-
70%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
70%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
76%
2
Pull-Up (Weighted)
3
-
73%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
73%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
83%
80%
2
Pull-Up (Weighted)
3
-
76%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
76%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
85%
83%
2
Pull-Up (Weighted)
3
-
80%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
80%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
88%
85%
2
Pull-Up (Weighted)
3
-
83%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
83%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
90%
88%
2
Pull-Up (Weighted)
3
-
85%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
85%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Pull-Up (Weighted)
3
-
87%
3
Select Your Extension (Swap This Out For A Listed Exercise)
2
-
87%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
8-15 reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
6
Reverse Pec Deck
2
8-15 reps
-
7
Weighted Sit Up
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)
5
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
2
-
-
3
Bench Press (Dumbbell)
2
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)
2
8-12 reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)
2
10-15 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Hanging Leg Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
63%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
66%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
70%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
73%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
76%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
83%
80%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
85%
83%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
88%
85%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
90%
88%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)
2
8-20 reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
5
Calf Raise of Choice
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
PAUSED Seated Dumbbell OHP
5
-
-
2
Chin-Up (Bodyweight)
1
30-60 reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)
3
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)
3
6-10 reps
-
3C
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)
2
10-15 reps
-
5
Weighted Sit Up
2
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Barbell Rows OR Back Extension (Swap This Out For Either)3 Sets
-
60%
2
High Bar Squat (Barbell)3 Sets
-
60%
3
Select Your Leg Accessory (Swap This Out For A Listed Exercise)2 Sets
8-20 Reps
-
4
Calf Raise of Choice3 Sets
6-12 Reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)3 Sets
8-15 Reps
-
Day 2
1
Overhead Press (Barbell)3 Sets
-
63%
2
Pull-Up (Weighted)3 Sets
-
60%
3
Select Your Extension (Swap This Out For A Listed Exercise)2 Sets
-
60%
4A
Select Your Pressdown (Swap This Out For A Listed Exercise)2 Sets
8-15 Reps
-
4B
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)2 Sets
8-12 Reps
-
5
Machine Or Cable Lateral Raise (Swap This Out For Either)2 Sets
8-15 Reps
-
6
Reverse Pec Deck2 Sets
8-15 Reps
-
7
Weighted Sit Up2 Sets
10-15 Reps
-
Day 3
1
PAUSED AD Press Or Seated OHP (Swap This Out For Either)5 Sets
-
-
2
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)2 Sets
-
-
3
Bench Press (Dumbbell)2 Sets
-
-
4
Select Your Extension (Swap This Out For A Listed Exercise)2 Sets
8-12 Reps
-
5
Select Your Pressdown (Swap This Out For A Listed Exercise)2 Sets
10-15 Reps
-
6
Pec Deck (Machine)2 Sets
8-12 Reps
-
7
Reverse Pec Deck2 Sets
8-12 Reps
-
8
Hanging Leg Raise2 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)2 Sets
-
63%
2
Select Your Leg Accessory (Swap This Out For A Listed Exercise)2 Sets
8-20 Reps
-
3
Sissy Squat Or Leg Extension (Swap This Out For Either)2 Sets
8-12 Reps
-
4
Seated Or Lying Hamstring Curl (Swap This Out For Either)2 Sets
10-20 Reps
-
5
Calf Raise of Choice3 Sets
8-15 Reps
-
Day 5
1
PAUSED Seated Dumbbell OHP5 Sets
-
-
2
Chin-Up (Bodyweight)1 Set
30-60 Reps
-
3A
Bicep Curl Of Choice (Swap This Out For A Listed Exercise)3 Sets
-
-
3B
Select Your Pressdown (Swap This Out For A Listed Exercise)3 Sets
6-10 Reps
-
3C
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4
Incline DB Press OR Decline Weighted Pushup (Swap This Out For Either)2 Sets
10-15 Reps
-
5
Weighted Sit Up2 Sets
10-15 Reps
-