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BoostcampPNG

Batman year one

by Nicolas Mares
23 athletes joined

Program Description

Power lifts and body lifters ish

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 13, 2024 05:51
  • Last Edited
    Oct 18, 2024 12:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9.5
RPE 9.5
RPE 10
2
Lat Pulldown
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9.5
RPE 9.5
RPE 9
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
2 reps
5
V-Handle Tricep Pushdown (Cable)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Russian Twist (Dumbbell)
3
12 reps
RPE 10
8
Run
1
10 mins
9
Run
1
45 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9.5
RPE 9.5
RPE 10
2
Lat Pulldown
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9.5
RPE 9.5
RPE 9
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
2 reps
5
V-Handle Tricep Pushdown (Cable)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Russian Twist (Dumbbell)
3
12 reps
RPE 10
8
Run
1
10 mins
9
Run
1
45 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9.5
RPE 9.5
RPE 10
2
Lat Pulldown
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9.5
RPE 9.5
RPE 9
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
2 reps
5
V-Handle Tricep Pushdown (Cable)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Russian Twist (Dumbbell)
3
12 reps
RPE 10
8
Run
1
10 mins
9
Run
1
45 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9.5
RPE 9.5
RPE 10
2
Lat Pulldown
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9.5
RPE 9.5
RPE 9
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
10 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 9
RPE 9
RPE 9
RPE 9
4
21s (EZ Bar)
3
2 reps
5
V-Handle Tricep Pushdown (Cable)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Russian Twist (Dumbbell)
3
12 reps
RPE 10
8
Run
1
10 mins
9
Run
1
45 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Lateral Raise (Cable)
2
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Shrug (Dumbbell)
3
10 reps
4
Behind-the-Neck Push Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Run
1
8 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Lateral Raise (Cable)
2
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Shrug (Dumbbell)
3
10 reps
4
Behind-the-Neck Push Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Run
1
8 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Lateral Raise (Cable)
2
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Shrug (Dumbbell)
3
10 reps
4
Behind-the-Neck Push Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Run
1
8 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Lateral Raise (Cable)
2
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Shrug (Dumbbell)
3
10 reps
4
Behind-the-Neck Push Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Run
1
8 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
2
Upright Row (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Seated Shoulder Press (Dumbbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
One Arm Lateral Raise (Cable)
4
10 reps
5
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6
Band Pull Apart
3
10 reps
7
Lateral Raise (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
8
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
2
Upright Row (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Seated Shoulder Press (Dumbbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
One Arm Lateral Raise (Cable)
4
10 reps
5
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6
Band Pull Apart
3
10 reps
7
Lateral Raise (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
8
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
2
Upright Row (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Seated Shoulder Press (Dumbbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
One Arm Lateral Raise (Cable)
4
10 reps
5
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6
Band Pull Apart
3
10 reps
7
Lateral Raise (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
8
Run
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
10 reps
2
Upright Row (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Seated Shoulder Press (Dumbbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
One Arm Lateral Raise (Cable)
4
10 reps
5
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
6
Band Pull Apart
3
10 reps
7
Lateral Raise (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
8
Run
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
High Row
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Leg Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Hammer Curl
4
10 reps
6
Tricep Rope Push Down (Cable)
4
10 reps
7
Run
1
2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
High Row
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Leg Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Hammer Curl
4
10 reps
6
Tricep Rope Push Down (Cable)
4
10 reps
7
Run
1
2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
High Row
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Leg Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Hammer Curl
4
10 reps
6
Tricep Rope Push Down (Cable)
4
10 reps
7
Run
1
2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
High Row
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Leg Press
4
1
1
1
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Hammer Curl
4
10 reps
6
Tricep Rope Push Down (Cable)
4
10 reps
7
Run
1
2 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
2
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Romanian Deadlift (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Step-Up (Weighted)
4
10 reps
5
Bulgarian Split Squat (Bodyweight)
4
10 reps
6
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
2
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Romanian Deadlift (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Step-Up (Weighted)
4
10 reps
5
Bulgarian Split Squat (Bodyweight)
4
10 reps
6
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
2
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Romanian Deadlift (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Step-Up (Weighted)
4
10 reps
5
Bulgarian Split Squat (Bodyweight)
4
10 reps
6
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10 reps
2
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Romanian Deadlift (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Step-Up (Weighted)
4
10 reps
5
Bulgarian Split Squat (Bodyweight)
4
10 reps
6
Run
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Hack Squat
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Deadlift (Barbell)
4
10 reps
5
Hip Abductor (Machine)
1
3
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Hack Squat
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Deadlift (Barbell)
4
10 reps
5
Hip Abductor (Machine)
1
3
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Hack Squat
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Deadlift (Barbell)
4
10 reps
5
Hip Abductor (Machine)
1
3
10 reps
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Hack Squat
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Deadlift (Barbell)
4
10 reps
5
Hip Abductor (Machine)
1
3
10 reps
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Bulgarian Split Squat (Bodyweight)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Bicep Curl (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Tricep Extension (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Plank
3
1 mins
7
Run
1
18 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Bulgarian Split Squat (Bodyweight)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Bicep Curl (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Tricep Extension (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Plank
3
1 mins
7
Run
1
18 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Bulgarian Split Squat (Bodyweight)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Bicep Curl (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Tricep Extension (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Plank
3
1 mins
7
Run
1
18 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Bulgarian Split Squat (Bodyweight)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Bicep Curl (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Tricep Extension (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Plank
3
1 mins
7
Run
1
18 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Hammer Curl
2
1
1
10 reps
12 reps
8 reps
3
Single Arm Iso Row
3
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Spider Curl
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
High Row
4
10 reps
6
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Hammer Curl
2
1
1
10 reps
12 reps
8 reps
3
Single Arm Iso Row
3
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Spider Curl
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
High Row
4
10 reps
6
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Hammer Curl
2
1
1
10 reps
12 reps
8 reps
3
Single Arm Iso Row
3
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Spider Curl
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
High Row
4
10 reps
6
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Hammer Curl
2
1
1
10 reps
12 reps
8 reps
3
Single Arm Iso Row
3
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Spider Curl
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
High Row
4
10 reps
6
Run
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Alternating Dumbbell Curl
4
10 reps
4
21s (EZ Bar)
3
21 reps
5
Snatch (Kettlebell)
3
10 reps
6
Turkish Get Up
4
10 reps
7
Run
1
22 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Alternating Dumbbell Curl
4
10 reps
4
21s (EZ Bar)
3
21 reps
5
Snatch (Kettlebell)
3
10 reps
6
Turkish Get Up
4
10 reps
7
Run
1
22 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Alternating Dumbbell Curl
4
10 reps
4
21s (EZ Bar)
3
21 reps
5
Snatch (Kettlebell)
3
10 reps
6
Turkish Get Up
4
10 reps
7
Run
1
22 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Wide-Grip Row (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Alternating Dumbbell Curl
4
10 reps
4
21s (EZ Bar)
3
21 reps
5
Snatch (Kettlebell)
3
10 reps
6
Turkish Get Up
4
10 reps
7
Run
1
22 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2
Decline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Preacher Curl (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Tricep Rope Push Down (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Run
1
88 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2
Decline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Preacher Curl (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Tricep Rope Push Down (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Run
1
88 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2
Decline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Preacher Curl (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Tricep Rope Push Down (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Run
1
88 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 7.5
2
Decline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Lat Pulldown
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Preacher Curl (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Tricep Rope Push Down (Cable)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Abs Crunch (Weighted)
3
10 reps
7
Run
1
88 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Dip (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5
Pec Deck (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Single Arm Pushdown
3
10 reps
7
Run
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Dip (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5
Pec Deck (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Single Arm Pushdown
3
10 reps
7
Run
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Dip (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5
Pec Deck (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Single Arm Pushdown
3
10 reps
7
Run
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Seated Dip (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Tricep Rope Push Down (Cable)
4
10 reps
5
Pec Deck (Machine)
3
1
1
1
10 reps
12 reps
8 reps
6 reps
6
Single Arm Pushdown
3
10 reps
7
Run
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
2
1
1
1
10 reps
10 reps
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Bench Press (Paused)
3
10 reps
4
Dip (Weighted)
3
10 reps
5
Single Arm Tricep Extension (Cable)
4
10 reps
6
Single Arm Overhead Tricep Extension
3
1
1
10 reps
12 reps
8 reps
7
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
8
Run
1
40 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
2
1
1
1
10 reps
10 reps
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Bench Press (Paused)
3
10 reps
4
Dip (Weighted)
3
10 reps
5
Single Arm Tricep Extension (Cable)
4
10 reps
6
Single Arm Overhead Tricep Extension
3
1
1
10 reps
12 reps
8 reps
7
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
8
Run
1
40 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
2
1
1
1
10 reps
10 reps
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Bench Press (Paused)
3
10 reps
4
Dip (Weighted)
3
10 reps
5
Single Arm Tricep Extension (Cable)
4
10 reps
6
Single Arm Overhead Tricep Extension
3
1
1
10 reps
12 reps
8 reps
7
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
8
Run
1
40 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
2
1
1
1
10 reps
10 reps
10 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Bench Press (Paused)
3
10 reps
4
Dip (Weighted)
3
10 reps
5
Single Arm Tricep Extension (Cable)
4
10 reps
6
Single Arm Overhead Tricep Extension
3
1
1
10 reps
12 reps
8 reps
7
Pec Deck (Machine)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
8
Run
1
40 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
222 mins
2
Bench Press (Wide Grip)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Hang Power Clean
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Leg Extension
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Bicep Curl (Barbell)
4
10 reps
6
Single Arm Overhead Tricep Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
7
Russian Twist
1
10 reps
8
Run
1
44 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
222 mins
2
Bench Press (Wide Grip)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Hang Power Clean
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Leg Extension
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Bicep Curl (Barbell)
4
10 reps
6
Single Arm Overhead Tricep Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
7
Russian Twist
1
10 reps
8
Run
1
44 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
222 mins
2
Bench Press (Wide Grip)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Hang Power Clean
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Leg Extension
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Bicep Curl (Barbell)
4
10 reps
6
Single Arm Overhead Tricep Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
7
Russian Twist
1
10 reps
8
Run
1
44 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
222 mins
2
Bench Press (Wide Grip)
4
1
1
1
10 reps
12 reps
8 reps
6 reps
3
Hang Power Clean
4
1
1
1
10 reps
12 reps
8 reps
6 reps
4
Leg Extension
4
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Bicep Curl (Barbell)
4
10 reps
6
Single Arm Overhead Tricep Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
7
Russian Twist
1
10 reps
8
Run
1
44 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Leg Extension
4
10 reps
3
Hack Squat
4
10 reps
4
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
5
Lunge (Kettlebell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Leg Extension
4
10 reps
3
Hack Squat
4
10 reps
4
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
5
Lunge (Kettlebell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Leg Extension
4
10 reps
3
Hack Squat
4
10 reps
4
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
5
Lunge (Kettlebell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
1
1
1
10 reps
12 reps
8 reps
6 reps
2
Leg Extension
4
10 reps
3
Hack Squat
4
10 reps
4
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
5
Lunge (Kettlebell)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
4
Goblet Squat
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Prowler Push
4
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
4
Goblet Squat
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Prowler Push
4
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
4
Goblet Squat
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Prowler Push
4
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
2
Leg Press
2
2
2
2
2
10 reps
20 reps
30 reps
40 reps
50 reps
3
Bulgarian Split Squat (Bodyweight)
3
8 reps
4
Goblet Squat
3
1
1
1
10 reps
12 reps
8 reps
6 reps
5
Prowler Push
4
2 mins
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9.5
@9.5
@10
2
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9.5
@9.5
@9
@9.5
3
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@9
@9
@9
@9
4
21s (EZ Bar)
3 Sets
2 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
6
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Russian Twist (Dumbbell)
3 Sets
12 Reps
@10
8
Run
1 Set
10 mins
9
Run
1 Set
45 mins
Day 2
1
Run
1 Set
10 mins
2
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
3
High Row
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@9
@9
@9
@9
4
Single Leg Press
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
Hammer Curl
4 Sets
10 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
7
Run
1 Set
2 mins
@6.5
Day 3
1
Pec Deck (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
2
Seated Wide-Grip Row (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Bulgarian Split Squat (Bodyweight)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Bicep Curl (Machine)
3 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Extension (Machine)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Plank
3 Sets
1 mins
7
Run
1 Set
18 mins
Day 4
1
Run
1 Set
20 mins
@7.5
2
Decline Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Lat Pulldown
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Preacher Curl (Barbell)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
6
Abs Crunch (Weighted)
3 Sets
10 Reps
7
Run
1 Set
88 mins
Day 5
1
Run
1 Set
222 mins
2
Bench Press (Wide Grip)
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
3
Hang Power Clean
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
4
Leg Extension
4 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
8 Reps
6 Reps
5
Bicep Curl (Barbell)
4 Sets
10 Reps
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
7
Russian Twist
1 Set
10 Reps
8
Run
1 Set
44 mins