5.0
(1 rating)
Program Description
Fix Callbeck’s broken shoulder and get big legs at the same time. Begin each with a 5 minute run increasing speed from 7 as possible. Work in walking as needed in life. If day missed make it up as needed goal is 4 5 is exceptional hockey is always hockey day
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 12, 2024 09:14
- Last EditedJul 27, 2024 09:43
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Week 1
1 / 6 Weeks
Day 2
1A
Push Up1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam3 Sets
@7
2A
Seated Wide-Grip Row (Cable)4 Sets
2B
Band Pull Apart3 Sets
3A
Bulgarian Split Squat (Dumbbell)4 Sets
3B
Romanian Deadlift (Dumbbell)4 Sets
4A
Close Grip Bench Press (Smith Machine)3 Sets
4B
Face Pull3 Sets
5A
Pistol Squat2 Sets
@9
5B
Lying Leg Raise2 Sets
@9
Day 4
1
Lunge (Dumbbell)1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press3 Sets
8 Reps
@8
2B
T-Bar Row3 Sets
8 Reps
@8
3A
Leg Press1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8
4B
Leg Extension2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)3 Sets
10 Reps
@8
5B
Seated Hamstring Curl3 Sets
15-20 Reps
@8
6A
Russian Twist3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
Day 1
1
Leg Press1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart4 Sets
@7
3
Chest Press (Machine)1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam3 Sets
26 Reps
@8.5
4B
Neck Work3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)3 Sets
6
Leg Extension3 Sets
7A
Seated Hamstring Curl3 Sets
12 Reps
@8
7B
Standing Calf Raise3 Sets
15 Reps
@9
8A
Sit Up3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)3 Sets
12-15 Reps
@8
Day 3
1
Run1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)1 Set
2 Sets
@7
2B
French Press3 Sets
3A
Neck Work3 Sets
12 Reps
@9.5
3B
Trapbar High Pull3 Sets
12 Reps
@8.5
4A
Med Ball Slam3 Sets
4B
Band Pull Apart3 Sets
5A
Sit Up3 Sets
5B
Bicep Curl (Cable)3 Sets
5C
Tricep Pushdown (Cable)3 Sets
6A
Standing Calf Raise3 Sets
6B
Face Pull3 Sets
6C
Lateral Raise (Dumbbell)3 Sets
@8
Day 5
1A
Prowler Push1 Set
2 Sets
4 Reps
@9
1B
Burpee3 Sets
12 Reps
1C
Sit Up3 Sets
15 Reps
2A
Med Ball Slam3 Sets
2B
Band Pull Apart3 Sets
3A
Farmer's Walk (Weighted)3 Sets
4-6 Reps
@8
3B
Face Pull3 Sets
12-15 Reps
@8
3C
Run3 Sets
0.5 mins
@10
4A
Trapbar High Pull3 Sets
12 Reps
@8.5
4B
Neck Work3 Sets
12 Reps
@8.5
5
Run1 Set
30-45 mins
@6.5