logo
BoostcampPNG

High Frequency Push Pull (Full body)

by Umair Q.
7 athletes joined

Program Description

Low volume, high frequency full body push pull routine. I’ve been using this routine for the past many months with great results in terms of both strength and size. Shoulders are emphasised more and the routine is structured in a way to make recovery a priority Ideal for use while cutting/recomp. Can be runn mon/wed/fri/ sat or mon/tues/thurs/fri Squat, Incline Bench and deadlift follow the advanced 5/3/1 set rep scheme. After every 3 week cycle increase your training max by 2.5kg (5lb). Certain upper body lifts will follow a reverse pyramid rep set scheme

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2024 03:17
  • Last Edited
    Dec 13, 2024 01:11
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
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
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
1 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
1 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
1 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
1 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
1 Set
15-20 Reps
-
2
Squat (Barbell)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
-
-
4
Leg Extension
2 Sets
12-15 Reps
-
5
Military Press (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
-
-
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
7
Skull Crusher
2 Sets
8-12 Reps
-
8
Hanging Leg Raise
2 Sets
AMRAP
-
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
2
Pull-Up (Weighted)
5 Sets
4-6 Reps
-
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
-
4
Dumbbell Row
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
5
Face Pull
5 Sets
10-15 Reps
-
6
Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
-
-
-
7
Wrist Curls
2 Sets
15-25 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Goblet Squat
2 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Ab Wheel
2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
T-Bar Row
1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
-
-
-
3
Lying Leg Curl
2 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
5
Rear Delt Fly (Machine)
5 Sets
10-15 Reps
-
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
-
7
Cable Reverse Curl
2 Sets
10-15 Reps
-
8
Neck Curl
1 Set
AMRAP
-