logo
BoostcampPNG

Hezbollah Destroyer

by Tal R.
1 athletes joined
5.0
(1 rating)

Program Description

General Strength and Hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2024 08:49
  • Last Edited
    Sep 24, 2024 01:02
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
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@8-9
-
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
-
3
Bicep Curl (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@8-9
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
JM Press
1 Set
3 Sets
15 Reps
15 Reps
@8
-
6
Wide Grip Pull-Up
3 Sets
10-15 Reps
-
7
Ab Wheel
3 Sets
12-20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
-
3
Spider Curl
3 Sets
10-15 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Incline Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Ab Wheel
3 Sets
10-15 Reps
-
Day 4
1
High Bar Squat (Barbell, Paused)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
-
-
-
2
Power Shrug
3 Sets
8-12 Reps
-
3
Sissy Squat Weighted
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
-
5
Hamstring Curl
3 Sets
10-15 Reps
-
6
Standing Calf Raise
1 Set
10-15 Reps
-
Day 5
1A
Dip (Weighted)
3 Sets
AMRAP
-
1B
Chin-Up (Weighted)
3 Sets
AMRAP
-
2A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
2B
Seated Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Cable Crunch
3 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
-
-
-
2
Sissy Squat Weighted
3 Sets
10-15 Reps
-
3A
Lying Cable Row
2 Sets
8-12 Reps
-
3B
Kelso Shrug
2 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Hamstring Curl
3 Sets
10-15 Reps
-
6
Standing Calf Raise
1 Set
10-15 Reps
-