Program Description
Strength, muscle size, and work capacity development. I’m Progression scheme copied from Bald Omni Man’s “Skull King” program. I don’t really know if it’s going to work in a full body split but let’s see.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedDec 08, 2024 12:22
- Last EditedFeb 15, 2025 05:55
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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
1A
Overhead Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
1B
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
9 reps
9 reps
RPE 7
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
9 reps
9 reps
RPE 8
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
9 reps
9 reps
RPE 8
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 7
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
7 reps
7 reps
RPE 7
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
7 reps
7 reps
RPE 8
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 7
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
3 reps
5 reps
RPE 7
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
3 reps
5 reps
RPE 7
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
3 reps
5 reps
RPE 8
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
3 reps
5 reps
RPE 8
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
2 reps
4 reps
RPE 7
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
2 reps
4 reps
RPE 7
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
2 reps
4 reps
RPE 8
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
2 reps
4 reps
RPE 8
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
1 reps
3 reps
90%
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
1 reps
3 reps
90%
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2
1 reps
4 reps
RPE 10
-
1B
Chin-Up (Weighted)
3
6 reps
-
2A
Hamstring Curl
3
10-15 reps
-
2B
Lying Leg Raise
3
8-12 reps
-
3A
Squat (Low Bar)
1
2
1 reps
4 reps
RPE 10
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3C
Standing Calf Raise
3
AMRAP
RPE 10
4A
Chest Fly (Dumbbell)
3
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4C
Skull Crusher
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
8-12 reps
-
1B
Barbell Row
3
10-15 reps
-
2A
Split Squat (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Barbell)
3
6-10 reps
-
2C
Single Leg Calf Raise
3
AMRAP
RPE 10
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
12 reps
12 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
12 reps
12 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
12 reps
12 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
12 reps
12 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
2
9 reps
9 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2
3 reps
3 reps
RPE 7
-
1B
Single Leg Calf Raise
3
AMRAP
RPE 9-10
2A
Standing Behind Neck Shoulder Press (Barbell)
1
2
3 reps
3 reps
RPE 7
-
2B
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
3A
Bench Press (Dumbbell)
3
8-12 reps
-
3B
Face Pull
3
12-15 reps
-
4A
Good Morning
3
10-15 reps
-
4B
Hammer Curl
3
8-12 reps
-
4C
French Press
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Overhead Press (Barbell)1 Set
2 Sets
9 Reps
9 Reps
@7
-
1B
Chin-Up (Weighted)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9.5
@10
2A
Hamstring Curl3 Sets
10-15 Reps
-
2B
Lying Leg Raise3 Sets
8-12 Reps
-
3A
Squat (Low Bar)1 Set
2 Sets
9 Reps
9 Reps
@7
-
3B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
3C
Standing Calf Raise3 Sets
AMRAP
@10
4A
Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
4B
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
4C
Skull Crusher3 Sets
8-12 Reps
-
Day 2
1A
Dip (Bodyweight)3 Sets
8-12 Reps
-
1B
Barbell Row3 Sets
10-15 Reps
-
2A
Split Squat (Dumbbell)3 Sets
8-12 Reps
-
2B
Bicep Curl (Barbell)3 Sets
6-10 Reps
-
2C
Single Leg Calf Raise3 Sets
AMRAP
@10
3A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
3B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
4A
Hyperextension3 Sets
10-15 Reps
-
4B
Ab Wheel3 Sets
AMRAP
-
Day 3
1A
Front Squat (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@7
-
1B
Single Leg Calf Raise3 Sets
AMRAP
@9-10
2A
Standing Behind Neck Shoulder Press (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@7
-
2B
Pull-Up (Neutral Grip, Bodyweight)3 Sets
AMRAP
-
3A
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3B
Face Pull3 Sets
12-15 Reps
-
4A
Good Morning3 Sets
10-15 Reps
-
4B
Hammer Curl3 Sets
8-12 Reps
-
4C
French Press3 Sets
8-12 Reps
-