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Mediterranean super soldier program

by Gabriel E.
18 athletes joined

Program Description

Total fitness, progression linear 8-7-6 rep range and 5-4-3 rep range for strength and hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 22, 2024 09:53
  • Last Edited
    Sep 05, 2024 06:34
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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
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
7 reps
7 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Military Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Chinese Lateral Elevations
2
15 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
9
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Deadlift (Deficit)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
3
6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Deadlift (Deficit)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
3
6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Deadlift (Deficit)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
3
6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Deadlift (Deficit)
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 10
4
Deadlift (Deficit)
3
6 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 10
6
Chinese Plank
2
3 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
RPE 8
2
Wrist Curls
3
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
8
Skull Crusher
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Military Press (Barbell)
2
10 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
8
Skull Crusher
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Military Press (Barbell)
2
10 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
8
Skull Crusher
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Military Press (Barbell)
2
10 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
8
Skull Crusher
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Military Press (Barbell)
2
10 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
12 reps
RPE 10
6
French Press
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
4
15 reps
RPE 10
3
Bent Over Row (Barbell, Paused)
1
1
10 reps
10 reps
RPE 8
RPE 10
4
Barbell Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
7
Hammer Curl
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
2
20 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
5
Chinese Plank
2
3 mins
RPE 8
6
Bear Hug
1
4 mins
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 12 Weeks
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
@8
2
Wrist Curls
3 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
Day 7
1
Walk
1 Set
20 mins
@6
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Barbell Row
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Chinese Lateral Elevations
2 Sets
15 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
9
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Deadlift (Deficit)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
6
Chinese Plank
2 Sets
3 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Bench Press (Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
4
Military Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
8
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
3
Lunge (Dumbbell)
2 Sets
20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
5
Chinese Plank
2 Sets
3 mins
@8
6
Bear Hug
1 Set
4 mins
@8