Program Description
Build general strength based on boms raider program
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 04, 2024 06:57
- Last EditedSep 24, 2024 12:56
To Start The Program
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2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Tricep Pushdown (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
AMRAP
-
4B
Wrist Curls
3
10-15 reps
-
5
Deficit Push Up
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 7
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 8
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
9 reps
9 reps
RPE 9
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 6
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 7
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 8
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
7 reps
7 reps
RPE 9
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 6
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 7
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 8
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 7
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
5 reps
5 reps
RPE 10
-
2A
Pull-Up (Neutral Grip, Weighted)
3
12-15 reps
-
2B
Abs Crunch (Machine)
3
12-15 reps
-
3A
Lying Cable Row
3
12-15 reps
-
3B
Standing Calf Raise
3
12-15 reps
-
4A
Hamstring Curl
3
8-12 reps
-
4B
Sissy Squat Weighted
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Face Pull
3
10-15 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
AMRAP
-
3C
Hanging Leg Raise
3
12-15 reps
-
4A
Upright Row (Barbell)
3
AMRAP
-
4B
Wrist Extension
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 9
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
-
2A
Chest Supported Row (Dumbbell)
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
3A
Sissy Squat Weighted
3
8-12 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Walking Lunge (Dumbbell)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
3A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
-
3B
Tricep Pushdown (Cable)3 Sets
AMRAP
-
3C
Hanging Leg Raise3 Sets
8-12 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
AMRAP
-
4B
Wrist Curls3 Sets
10-15 Reps
-
5
Deficit Push Up2 Sets
15-20 Reps
-
Day 2
1
Good Morning1 Set
2 Sets
9 Reps
9 Reps
@7
-
2A
Pull-Up (Neutral Grip, Weighted)3 Sets
12-15 Reps
-
2B
Abs Crunch (Machine)3 Sets
12-15 Reps
-
3A
Lying Cable Row3 Sets
12-15 Reps
-
3B
Standing Calf Raise3 Sets
12-15 Reps
-
4A
Hamstring Curl3 Sets
8-12 Reps
-
4B
Sissy Squat Weighted2 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Face Pull3 Sets
10-15 Reps
-
3A
Hammer Curl3 Sets
8-12 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
AMRAP
-
3C
Hanging Leg Raise3 Sets
12-15 Reps
-
4A
Upright Row (Barbell)3 Sets
AMRAP
-
4B
Wrist Extension3 Sets
10-15 Reps
-
5
Seated Shoulder Press (Dumbbell)2 Sets
15-20 Reps
-
Day 4
1
High Bar Squat (Barbell)1 Set
2 Sets
9 Reps
9 Reps
@7
-
2A
Chest Supported Row (Dumbbell)3 Sets
12-15 Reps
-
2B
Cable Crunch3 Sets
12-15 Reps
-
3A
Sissy Squat Weighted3 Sets
8-12 Reps
-
3B
Standing Calf Raise3 Sets
8-12 Reps
-
4
Walking Lunge (Dumbbell)3 Sets
6-10 Reps
-