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BoostcampPNG

Bocal

by Suraj Dey

Program Description

To build muscle and mobility

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 08, 2024 10:57
  • Last Edited
    Sep 01, 2024 11:42

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
2
Bench Press (Barbell)
2
10 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
10 reps
2
Dumbbell Row
2
10 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
2
Split Squat (Barbell)
2
10 reps
3
Leg Extension
2
15 reps
4
Wood Chop
2
15 reps
5
Side Crunch (Cable)
2
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
2
Decline Bench Press (Barbell)
2
12 reps
3
Overhead Press (Dumbbell)
2
10 reps
4
Lateral Raise (Dumbbell)
2
10-12 reps
5
Pike Push Up
2
15 reps
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
7
Overhead Tricep Extension (Cable)
2
15 reps
8
Push Up
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
10 reps
2
Single Arm High Row (Cable)
2
12 reps
3
Y Raise
2
10 reps
4
Bicep Curl (Cable)
2
15 reps
5
Bicep Curl (Barbell)
2
10 reps
6
Farmer's Walk (Weighted)
2
15 reps
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
8
Reverse Pec Deck
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
2
Squat (Barbell)
2
10 reps
3
Goblet Squat
2
12 reps
4
Wood Chop
2
15 reps
5
Hanging Leg Raise
2
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
2
Bench Press (Barbell)
2 Sets
10 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
1 Set
AMRAP
Day 2
1
Pendlay Row
2 Sets
10 Reps
2
Dumbbell Row
2 Sets
10 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
2
Split Squat (Barbell)
2 Sets
10 Reps
3
Leg Extension
2 Sets
15 Reps
4
Wood Chop
2 Sets
15 Reps
5
Side Crunch (Cable)
2 Sets
15 Reps
Day 6
1
Leg Extension
2 Sets
15 Reps
2
Squat (Barbell)
2 Sets
10 Reps
3
Goblet Squat
2 Sets
12 Reps
4
Wood Chop
2 Sets
15 Reps
5
Hanging Leg Raise
2 Sets
AMRAP
Day 4
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
2
Decline Bench Press (Barbell)
2 Sets
12 Reps
3
Overhead Press (Dumbbell)
2 Sets
10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
5
Pike Push Up
2 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
8
Push Up
2 Sets
AMRAP
Day 5
1
Dumbbell Row
2 Sets
10 Reps
2
Single Arm High Row (Cable)
2 Sets
12 Reps
3
Y Raise
2 Sets
10 Reps
4
Bicep Curl (Cable)
2 Sets
15 Reps
5
Bicep Curl (Barbell)
2 Sets
10 Reps
6
Farmer's Walk (Weighted)
2 Sets
15 Reps
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
8
Reverse Pec Deck
2 Sets
AMRAP