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My Workout Program

by Nicholas Johnson
1134 athletes joined

Program Description

To get Jacked and Stacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 19, 2024 01:51
  • Last Edited
    Feb 21, 2025 10:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Bicep Curl (Barbell)
3
5-8 reps
-
2
French Press
4
6-10 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Kroc Row
3
6-10 reps
-
5
Chin-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
6
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
French Press
2
2
16-20 reps
5-8 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Incline Krok Row
3
8-12 reps
-
5
Wide Grip Dips
3
8-12 reps
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
7
High Incline DB Press
3
6-10 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5-8 reps
-
2
French Press
4
6-10 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Kroc Row
3
6-10 reps
-
5
Chin-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
6
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
6-10 reps
-
2
French Press
2
2
16-20 reps
5-8 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Incline Krok Row
3
8-12 reps
-
5
Wide Grip Dips
3
8-12 reps
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
7
High Incline DB Press
3
6-10 reps
-
8
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
4-6 reps
6-10 reps
-
-
2
French Press
2
2
10-14 reps
6-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
5-8 reps
-
4
Incline Krok Row
4
6-10 reps
-
5
Reverse ATG Dips
3
6-10 reps
-
6
Close Neutral Chinups
4
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-8 reps
-
2
Hammer Curl
2
6-10 reps
-
3
French Press
2
2
10-15 reps
8-12 reps
-
-
4
Banded Bench Press
2
5-8 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Kroc Row
1
2
6-10 reps
8-12 reps
-
-
7
Dip (Weighted)
3
8-12 reps
-
8
Chin-Up (Weighted)
2
2
4-6 reps
8-12 reps
-
-
9
High Incline DB Press
2
2
5-8 reps
7-11 reps
-
-
10
Semi Supinated Pulldowns
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
4-6 reps
6-10 reps
-
-
2
French Press
2
2
10-14 reps
6-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
3
5-8 reps
-
4
Incline Krok Row
4
6-10 reps
-
5
Reverse ATG Dips
3
6-10 reps
-
6
Close Neutral Chinups
4
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5-8 reps
-
2
Hammer Curl
2
6-10 reps
-
3
French Press
2
2
10-15 reps
8-12 reps
-
-
4
Banded Bench Press
2
5-8 reps
-
5
Chest Fly (Dumbbell)
2
6-10 reps
-
6
Kroc Row
1
2
6-10 reps
8-12 reps
-
-
7
Dip (Weighted)
3
8-12 reps
-
8
Chin-Up (Weighted)
2
2
4-6 reps
8-12 reps
-
-
9
High Incline DB Press
2
2
5-8 reps
7-11 reps
-
-
10
Semi Supinated Pulldowns
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
3-6 reps
-
2
Bicep Curl (Dumbbell)
2
8-12 reps
-
3
French Press
3
2
10-15 reps
5-8 reps
-
-
4
Incline Bench Press (Barbell)
4
5-8 reps
-
5
Chin-Up (Weighted)
4
6-10 reps
-
6
Dip (Weighted)
3
6-10 reps
-
7
Semi Supinated CG Pulldowns
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
French Press
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
1
4-6 reps
6-10 reps
-
-
4
Kroc Row
3
4-6 reps
-
5
Dip (Weighted)
3
6-10 reps
-
6
Chin-Up (Weighted)
4
12-15 reps
-
7
High Incline DB Press
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
3-6 reps
-
2
Bicep Curl (Dumbbell)
2
8-12 reps
-
3
French Press
3
2
10-15 reps
5-8 reps
-
-
4
Incline Bench Press (Barbell)
4
5-8 reps
-
5
Chin-Up (Weighted)
4
6-10 reps
-
6
Dip (Weighted)
3
6-10 reps
-
7
Semi Supinated CG Pulldowns
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-12 reps
-
2
French Press
4
8-12 reps
-
3
Bench Press (Dumbbell)
3
1
4-6 reps
6-10 reps
-
-
4
Kroc Row
3
4-6 reps
-
5
Dip (Weighted)
3
6-10 reps
-
6
Chin-Up (Weighted)
4
12-15 reps
-
7
High Incline DB Press
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Banded Trap Bar (Low Handle)
3
6-10 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Ab Wheel
3
6-10 reps
-
7
Dragon Flag
3
6-10 reps
-
8
Banded 45 Degree Back Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
5-8 reps
10-15 reps
-
-
2
Hack Squat
1
2
4-6 reps
10-15 reps
-
-
3
Deficit Deadlift (Barbell)
3
5-8 reps
RPE 8
4
45 Degree Back Raise
4
6-8 reps
-
5
Standing Calf Raise
4
6-10 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
8
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Squat (Barbell)
3
8-12 reps
-
3
Banded Trap Bar (Low Handle)
3
6-10 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Ab Wheel
3
6-10 reps
-
7
Dragon Flag
3
6-10 reps
-
8
Banded 45 Degree Back Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
5-8 reps
10-15 reps
-
-
2
Hack Squat
1
2
4-6 reps
10-15 reps
-
-
3
Deficit Deadlift (Barbell)
3
5-8 reps
RPE 8
4
45 Degree Back Raise
4
6-8 reps
-
5
Standing Calf Raise
4
6-10 reps
-
6
Dragon Flag
3
6-10 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
8
Cable Crunch
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
4
10-15 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Banded High Handle Trap Bar
2
6-10 reps
RPE 7
4
Front Loaded 45 Degree Back Raise
4
6-10 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
20-30 reps
-
8
Dragon Flag
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
2
2
6-10 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
10-15 reps
-
3
Banded Conventional Deadlift
3
5-8 reps
RPE 8
4
Banded + Dumbbell 45 Degree Back Raise
3
8-12 reps
-
5
Standing Calf Raise
3
30-60 reps
-
6
Dragon Flag
3
5-8 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
8
Cable Crunch
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
4
10-15 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Banded High Handle Trap Bar
2
6-10 reps
RPE 7
4
Front Loaded 45 Degree Back Raise
4
6-10 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
20-30 reps
-
8
Dragon Flag
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
2
2
6-10 reps
8-12 reps
-
-
2
Front Squat (Barbell)
2
10-15 reps
-
3
Banded Conventional Deadlift
3
5-8 reps
RPE 8
4
Banded + Dumbbell 45 Degree Back Raise
3
8-12 reps
-
5
Standing Calf Raise
3
30-60 reps
-
6
Dragon Flag
3
5-8 reps
-
7
Hanging Toes To Bar
3
AMRAP
-
8
Cable Crunch
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press Sleeves
2
2
6-10 reps
15-20 reps
-
-
2
Squat (Low Bar)
2
4-8 reps
-
3
Squat (Barbell)
2
12-16 reps
-
4
High Handle Trap Bar
2
1
6-10 reps
10-15 reps
RPE 8
-
5
Banded 45 Degree Back Raise
4
15-20 reps
-
6
Standing Calf Raise
4
30-60 reps
-
7
Hanging Leg Raise
3
15-20 reps
-
8
Sit Up
3
30-35 reps
-
9
Dragon Flag
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
3
6-10 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
End Range Partials Romanians
3
5-8 reps
-
4
Dumbbell Loaded 45 Degree Back Raise
2
2
4-6 reps
12-16 reps
-
-
5
Standing Calf Raise
3
20-30 reps
-
6
Cable Crunch
3
5-8 reps
-
7
Dragon Flag
3
5-8 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press Sleeves
2
2
6-10 reps
15-20 reps
-
-
2
Squat (Low Bar)
2
4-8 reps
-
3
Squat (Barbell)
2
12-16 reps
-
4
High Handle Trap Bar
2
1
6-10 reps
10-15 reps
RPE 8
-
5
Banded 45 Degree Back Raise
4
15-20 reps
-
6
Standing Calf Raise
4
30-60 reps
-
7
Hanging Leg Raise
3
15-20 reps
-
8
Sit Up
3
30-35 reps
-
9
Dragon Flag
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Vertical Leg Press
3
6-10 reps
-
2
Front Squat (Barbell)
2
6-10 reps
-
3
End Range Partials Romanians
3
5-8 reps
-
4
Dumbbell Loaded 45 Degree Back Raise
2
2
4-6 reps
12-16 reps
-
-
5
Standing Calf Raise
3
20-30 reps
-
6
Cable Crunch
3
5-8 reps
-
7
Dragon Flag
3
5-8 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
-
2
French Press
2
12-16 reps
-
3
Skull Crusher (Dumbbell)
2
6-10 reps
-
4
Slingshot Dip
3
6-10 reps
-
5
Wide Neutral Pullups
3
8-12 reps
-
6
Neck Curl
3
6-10 reps
-
7
Neck Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-8 reps
6-10 reps
-
-
2
Barbell Row
3
6-10 reps
-
3
Hammer Curl
4
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Slingshot Dip
3
4-6 reps
-
7
Semi Supinated Chinups
3
4-6 reps
-
8
Neck Curl
3
15-20 reps
-
9
Neck Extension
3
6-10 reps
-
10
Overhead Press (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
-
2
French Press
2
12-16 reps
-
3
Skull Crusher (Dumbbell)
2
6-10 reps
-
4
Slingshot Dip
3
6-10 reps
-
5
Wide Neutral Pullups
3
8-12 reps
-
6
Neck Curl
3
6-10 reps
-
7
Neck Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-8 reps
6-10 reps
-
-
2
Barbell Row
3
6-10 reps
-
3
Hammer Curl
4
8-12 reps
-
4
French Press
2
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Slingshot Dip
3
4-6 reps
-
7
Semi Supinated Chinups
3
4-6 reps
-
8
Neck Curl
3
15-20 reps
-
9
Neck Extension
3
6-10 reps
-
10
Overhead Press (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
10-14 reps
-
2
Skull Crusher (Dumbbell)
4
6-10 reps
-
3
Slingshot Dip
2
2
3-5 reps
4-7 reps
-
-
4
Pull-Up (Weighted)
4
6-10 reps
-
5
Neck Curl
3
8-12 reps
-
6
Neck Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
-
2
Skull Crusher (Dumbbell)
2
2
4-8 reps
12-16 reps
-
-
3
Slingshot Bench
3
4-7 reps
-
4
Barbell Row
3
4-7 reps
-
5
Overhead Press (Barbell)
3
8-11 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
8
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
10-14 reps
-
2
Skull Crusher (Dumbbell)
4
6-10 reps
-
3
Slingshot Dip
2
2
3-5 reps
4-7 reps
-
-
4
Pull-Up (Weighted)
4
6-10 reps
-
5
Neck Curl
3
8-12 reps
-
6
Neck Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-12 reps
-
2
Skull Crusher (Dumbbell)
2
2
4-8 reps
12-16 reps
-
-
3
Slingshot Bench
3
4-7 reps
-
4
Barbell Row
3
4-7 reps
-
5
Overhead Press (Barbell)
3
8-11 reps
-
6
Dip (Weighted)
3
12-15 reps
-
7
Neck Curl
3
15-20 reps
-
8
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-12 reps
-
2
Skull Crusher (Dumbbell)
4
6-10 reps
-
3
Slingshot Dip
3
5-8 reps
-
4
Kroc Row
3
6-10 reps
-
5
Close Neutral Chinups
2
2
5-8 reps
10-12 reps
-
-
6
Push Up
3
8-12 reps
-
7
Neck Curl
3
20-25 reps
-
8
Neck Extension
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
Seated Dumbbell Curl
2
12-16 reps
-
3
Skull Crusher (Dumbbell)
4
5-10 reps
-
4
Incline Banded Bench
3
10-15 reps
-
5
Semi Supinated Cable Rows
3
6-10 reps
-
6
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
7
Pullover (Dumbbell)
4
8-12 reps
-
8
Neck Curl
2
1
10-15 reps
25-30 reps
-
-
9
Neck Extension
2
1
10-15 reps
25-30 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8-12 reps
-
2
Skull Crusher (Dumbbell)
4
6-10 reps
-
3
Slingshot Dip
3
5-8 reps
-
4
Kroc Row
3
6-10 reps
-
5
Close Neutral Chinups
2
2
5-8 reps
10-12 reps
-
-
6
Push Up
3
8-12 reps
-
7
Neck Curl
3
20-25 reps
-
8
Neck Extension
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
-
2
Seated Dumbbell Curl
2
12-16 reps
-
3
Skull Crusher (Dumbbell)
4
5-10 reps
-
4
Incline Banded Bench
3
10-15 reps
-
5
Semi Supinated Cable Rows
3
6-10 reps
-
6
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
7
Pullover (Dumbbell)
4
8-12 reps
-
8
Neck Curl
2
1
10-15 reps
25-30 reps
-
-
9
Neck Extension
2
1
10-15 reps
25-30 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 8
2
Hack Squat
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
-
4
Zercher Good Morning
3
6-10 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
6-10 reps
-
8
Banded Dragonflags
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Pin Squats
3
6-10 reps
-
2
Deficit Romanian Deadlift
3
6-10 reps
-
3
Good Morning
3
6-10 reps
-
4
Standing Calf Raise
3
30-50 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Sit Up
3
15-20 reps
-
7
Dragon Flag
3
10-15 reps
-
8
Ab Wheel
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 8
2
Hack Squat
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-8 reps
-
4
Zercher Good Morning
3
6-10 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
6-10 reps
-
8
Banded Dragonflags
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Pin Squats
3
6-10 reps
-
2
Deficit Romanian Deadlift
3
6-10 reps
-
3
Good Morning
3
6-10 reps
-
4
Standing Calf Raise
3
30-50 reps
-
5
Hanging Leg Raise
3
6-10 reps
-
6
Sit Up
3
15-20 reps
-
7
Dragon Flag
3
10-15 reps
-
8
Ab Wheel
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Banded Vertical Leg Press
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Zercher Good Morning
3
6-10 reps
-
5
Standing Calf Raise
4
15-25 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Banded Dragonflags
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
3
6-10 reps
-
2
Deficit Romanian Deadlift
3
5-8 reps
-
3
Pin Good Morning
3
6-10 reps
-
4
Standing Calf Raise
3
20-30 reps
-
5
Hanging Leg Raise
3
12-16 reps
-
6
Sit Up
3
20-25 reps
-
7
Dragon Flag
3
12-16 reps
-
8
Ab Wheel
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Banded Vertical Leg Press
2
6-10 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Zercher Good Morning
3
6-10 reps
-
5
Standing Calf Raise
4
15-25 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Banded Dragonflags
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
3
6-10 reps
-
2
Deficit Romanian Deadlift
3
5-8 reps
-
3
Pin Good Morning
3
6-10 reps
-
4
Standing Calf Raise
3
20-30 reps
-
5
Hanging Leg Raise
3
12-16 reps
-
6
Sit Up
3
20-25 reps
-
7
Dragon Flag
3
12-16 reps
-
8
Ab Wheel
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T Bar Romanian Deadlift
3
6-10 reps
-
2
Banded Vertical Leg Press
2
10-14 reps
-
3
Pin Good Morning
3
6-10 reps
-
4
Front Squat (1.5 Rep Protocol)
3
5-8 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Banded Dragonflags
3
6-10 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Hanging Leg Raise
3
6-10 reps
-
9
Ab Wheel
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pin Squat
3
6-10 reps
-
2
Deficit Romanian Deadlift
2
6-10 reps
-
3
Good Morning
2
6-10 reps
-
4
T Bar Deadlift
3
6-10 reps
-
5
Standing Calf Raise
3
60-80 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
5-8 reps
-
8
Dragon Flag
3
5-8 reps
-
9
Ab Wheel
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T Bar Romanian Deadlift
3
6-10 reps
-
2
Banded Vertical Leg Press
2
10-14 reps
-
3
Pin Good Morning
3
6-10 reps
-
4
Front Squat (1.5 Rep Protocol)
3
5-8 reps
-
5
Standing Calf Raise
3
50-100 reps
-
6
Banded Dragonflags
3
6-10 reps
-
7
Cable Crunch
3
8-12 reps
-
8
Hanging Leg Raise
3
6-10 reps
-
9
Ab Wheel
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pin Squat
3
6-10 reps
-
2
Deficit Romanian Deadlift
2
6-10 reps
-
3
Good Morning
2
6-10 reps
-
4
T Bar Deadlift
3
6-10 reps
-
5
Standing Calf Raise
3
60-80 reps
-
6
Hanging Leg Raise
3
5-8 reps
-
7
Sit Up
3
5-8 reps
-
8
Dragon Flag
3
5-8 reps
-
9
Ab Wheel
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
6-10 reps
-
2
Pullover (Dumbbell)
1
3
10-15 reps
5-10 reps
-
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
T-Bar Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
6-10 reps
-
2
Pullover (Dumbbell)
1
3
10-15 reps
5-10 reps
-
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
T-Bar Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Pin Press
4
5-8 reps
-
2
Banded Pullovers
4
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
2
6-10 reps
12-15 reps
-
-
4
Barbell Row
1
2
5-8 reps
6-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Pin Press
4
5-8 reps
-
2
Banded Pullovers
4
5-8 reps
-
3
Seated Overhead Press (Dumbbell)
2
2
6-10 reps
12-15 reps
-
-
4
Barbell Row
1
2
5-8 reps
6-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Overhead Press (Barbell)
4
7-11 reps
-
4
T-Bar Row
4
7-11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
5-8 reps
-
2
Lat Pulldown
4
6-10 reps
-
3
Overhead Press (Barbell)
4
7-11 reps
-
4
T-Bar Row
4
7-11 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
5-8 Reps
-
2
French Press
4 Sets
6-10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Kroc Row
3 Sets
6-10 Reps
-
5
Chin-Up (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
6
Dip (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
Day 2
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
8-12 Reps
-
3
Banded Trap Bar (Low Handle)
3 Sets
6-10 Reps
@8
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Hanging Leg Raise
3 Sets
6-10 Reps
-
6
Ab Wheel
3 Sets
6-10 Reps
-
7
Dragon Flag
3 Sets
6-10 Reps
-
8
Banded 45 Degree Back Raise
3 Sets
6-10 Reps
-
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
6-10 Reps
-
2
French Press
2 Sets
12-16 Reps
-
3
Skull Crusher (Dumbbell)
2 Sets
6-10 Reps
-
4
Slingshot Dip
3 Sets
6-10 Reps
-
5
Wide Neutral Pullups
3 Sets
8-12 Reps
-
6
Neck Curl
3 Sets
6-10 Reps
-
7
Neck Extension
3 Sets
8-12 Reps
-
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Hack Squat
2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
4
Zercher Good Morning
3 Sets
6-10 Reps
-
5
Standing Calf Raise
3 Sets
50-100 Reps
-
6
Hanging Leg Raise
3 Sets
5-8 Reps
-
7
Sit Up
3 Sets
6-10 Reps
-
8
Banded Dragonflags
3 Sets
6-10 Reps
-
Day 5
1
Pin Press Bench (Barbell)
3 Sets
6-10 Reps
-
2
Pullover (Dumbbell)
1 Set
3 Sets
10-15 Reps
5-10 Reps
-
-
3
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
4
T-Bar Row
3 Sets
6-10 Reps
-