logo
BoostcampPNG

Bodybuilding with weighted dips and pull-ups

by Amadeus555
8 athletes joined

Program Description

High volume full body Heavily modified Bald Omni-Man's program Bald Swordman with peaking phase for weighted dips and pull-ups. Disregard the prescribed days in the program and train every other day or when you are recovered, just like in the original program (so you should train, 3 or 4 days per week), I recommend 2 days of rest between days 3 and 4. You can add more sets to weighted dips and pull-ups for additional volume. After the last week of the program, deload on all upper body exercises and test your one rep max on dips and pull-ups. Rest 90 seconds to 2 minutes on isolation, 3 to 5 minutes on weighted dips and pull-ups, and 2 to 3 minutes on the rest of the compounds. For the full understanding of the program, read the descriptions above the exercises (the app sometimes doesn't let me put the variation of the exercise which i wanted, fell free to change the exercises for other variations that you like, that are similar enough to the original exercise).If you don't understand the metods like double progression or rep goal system, go check out the original Bald Omni-Man's program.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 12, 2024 10:07
  • Last Edited
    Oct 31, 2024 10:28
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
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
-
2
Platz Squat
2
5-8 reps
-
3
neck work
5
12-20 reps
-
4
Guillotine Press
4
7-12 reps
-
5
Lu raises
3
12-20 reps
-
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Hanging Leg Raise
1
46 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
7-12 reps
-
1B
Neck Work
4
10-15 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
3
Bent Over Row (Barbell)
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Preacher Curl (Dumbbell)
3
8-12 reps
-
7A
Sit Up
5
10-15 reps
-
7B
Standing Calf Raise
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
3
7-12 reps
-
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
3
6 reps
RPE 7-8
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
3
5 reps
RPE 7-8
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
4
3 reps
RPE 7.5-8.5
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
4
2 reps
RPE 8.5
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
5
1 reps
RPE 9
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
3
4 reps
RPE 7.5-8
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
4
3 reps
RPE 8
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
4
2 reps
RPE 8.5
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
2
2 reps
RPE 8.5-9
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
2
1 reps
RPE 9
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Dip (Weighted)
1
1 reps
RPE 9-9.5
3
Leg Press
4
7-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Hip Adductor (Machine)
3
15-25 reps
-
6
Sit Up
1
46 reps
-
7
Standing Calf Raise
5
10-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
9A
Lateral Raise (Dumbbell)
3
10-15 reps
-
9B
French Press
3
5-12 reps
-
10
Leg Extension
1
36 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
7-12 reps
-
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 7-8
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 7-8
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 7.5-8.5
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2 reps
RPE 8.5
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1 reps
RPE 9
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 7.5-8
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 8
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
2 reps
RPE 8.5
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2 reps
RPE 8.5-9
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1 reps
RPE 9
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
RPE 9-9.5
2A
Bench Press (Barbell)
4
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
8-15 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
JM Press
2
8-12 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5A
Leg Extension
5
10-15 reps
-
5B
Neck Work
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
-
2
Shoulder Press (Plate Loaded)
4
5-9 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Bent Over Row (Barbell)
3
8-12 reps
-
5A
Hanging Leg Raise
5
8-15 reps
-
5B
Seated Calf Raise
5
10-20 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7A
Lying Leg Curl
3
8-12 reps
-
7B
Tricep Rope Push Down (Cable)
3
20-25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
4 Sets
8-15 Reps
-
2
Platz Squat
2 Sets
5-8 Reps
-
3
neck work
5 Sets
12-20 Reps
-
4
Guillotine Press
4 Sets
7-12 Reps
-
5
Lu raises
3 Sets
12-20 Reps
-
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
8
Hanging Leg Raise
1 Set
46 Reps
-
Day 2
1A
Pullover (Dumbbell)
4 Sets
7-12 Reps
-
1B
Neck Work
4 Sets
10-15 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-20 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
7A
Sit Up
5 Sets
10-15 Reps
-
7B
Standing Calf Raise
5 Sets
10-20 Reps
-
Day 5
1
Neck Work
5 Sets
12-20 Reps
-
2
Shoulder Press (Plate Loaded)
4 Sets
5-9 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
5A
Hanging Leg Raise
5 Sets
8-15 Reps
-
5B
Seated Calf Raise
5 Sets
10-20 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7A
Lying Leg Curl
3 Sets
8-12 Reps
-
7B
Tricep Rope Push Down (Cable)
3 Sets
20-25 Reps
-
Day 3
1
Neck Work
5 Sets
12-20 Reps
-
2
Dip (Weighted)
3 Sets
7-12 Reps
-
3
Leg Press
4 Sets
7-12 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15-25 Reps
-
6
Sit Up
1 Set
46 Reps
-
7
Standing Calf Raise
5 Sets
10-20 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
9A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
9B
French Press
3 Sets
5-12 Reps
-
10
Leg Extension
1 Set
36 Reps
-
Day 4
1
Pull-Up (Weighted)
3 Sets
7-12 Reps
-
2A
Bench Press (Barbell)
4 Sets
6-10 Reps
-
2B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
-
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4A
JM Press
2 Sets
8-12 Reps
-
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
-
5A
Leg Extension
5 Sets
10-15 Reps
-
5B
Neck Work
4 Sets
10-15 Reps
-