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Bodybuilding with weighted dips and pull-ups

by Amadeus555
7 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 07, 2024 12:20
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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
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