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BoostcampPNG

From Natural Powerlifter to Natural BodyBuilding

by Trent B.
1 athletes joined

Program Description

For powerlifting’s needing to switch things up. Program focus on arms and has a full upper day dedicated to gymnastics rings. Take all sets to failure. All exercises are 2-3 sets; error on the side of 2 for the first 2-4 weeks.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 25, 2024 05:29
  • Last Edited
    Jul 06, 2024 12:45
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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
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
2
Good Morning
3
8-12 reps
3
Walking Lunge (Dumbbell)
2
6-10 reps
4
Hamstring Curl
3
8-12 reps
5
Hanging Leg Raise
3
10-15 reps
6
Cable Crunch
3
6-8 reps
7
Front Squat (Barbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Chin-Up (Weighted)
2
1
8-10 reps
8-1 reps
3
Seated Overhead Press (Dumbbell)
2
6-8 reps
4
Helms Row
2
8-12 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
6
Alternating Dumbbell Curl
3
8-12 reps
7
Incline Fly Press (Dumbbell)
2
8-12 reps
8
Lu Raise
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
8
Lu Raise
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-8 reps
2
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
3
Preacher Curl (Barbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Incline Curl (Dumbbell)
3
6-10 reps
6
Overhead Tricep Extension (Cable)
3
6-10 reps
7
Side Bend (Dumbbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Step-Up (Weighted)
2
6-8 reps
5
Cable Crunch
3
6-8 reps
6
Hanging Leg Raise
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
2
30-60 mins
2
Pull-Up (Weighted)
3
6-10 reps
3
Ring Dip
3
10-12 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Monastery Tricep Extension
2
6-8 reps
6
Y Raise
2
8-10 reps
7
Pike Push Up
2
6-8 reps
8
Ring Row
3
AMRAP
9
Ring Push Up
2
AMRAP
10
Dead Hang
2
60-120 mins
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-1 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
4
Helms Row
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
7
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
8
Lu Raise
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
2
Good Morning
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
6-10 Reps
4
Hamstring Curl
3 Sets
8-12 Reps
5
Hanging Leg Raise
3 Sets
10-15 Reps
6
Cable Crunch
3 Sets
6-8 Reps
7
Front Squat (Barbell)
3 Sets
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Front Squat (Barbell)
2 Sets
6-8 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Step-Up (Weighted)
2 Sets
6-8 Reps
5
Cable Crunch
3 Sets
6-8 Reps
6
Hanging Leg Raise
3 Sets
10-15 Reps
Day 5
1
Iron Cross
2 Sets
30-60 mins
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
3
Ring Dip
3 Sets
10-12 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Monastery Tricep Extension
2 Sets
6-8 Reps
6
Y Raise
2 Sets
8-10 Reps
7
Pike Push Up
2 Sets
6-8 Reps
8
Ring Row
3 Sets
AMRAP
9
Ring Push Up
2 Sets
AMRAP
10
Dead Hang
2 Sets
60-120 mins
Day 3
1
Hammer Curl
3 Sets
6-8 Reps
2
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
8
Lu Raise
2 Sets
10-15 Reps