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The Cimmerian - Conan the Barbarian

by Joey F.
1 athletes joined

Program Description

Overview: The Conan the Barbarian Program is a 5-day per week hybrid training routine designed to build the raw strength, muscular size, and functional athleticism of a true warrior. Inspired by the imposing physique of Arnold Schwarzenegger in Conan the Barbarian, the panther-like agility described in Robert E. Howard’s original stories, and the comic book portrayal of Conan, this program focuses on hypertrophy, power, and conditioning. Purpose: The primary purpose of this program is to develop a battle-ready physique that combines: Gorilla-like Strength: Emphasizing heavy compound lifts to build dense, powerful muscles. Panther-like Agility: Incorporating explosive movements and functional exercises for dynamic athleticism. Core Stability & Combat Readiness: Strengthening the core for balance, endurance, and rotational power. Aesthetic Hypertrophy: Sculpting an imposing, muscular body that commands presence. Endurance & Stamina: Enhancing cardiovascular fitness to outlast any opponent. Who It’s For: This program is ideal for: Lifters seeking a blend of size, strength, and functionality. Fans of hybrid training programs that incorporate both hypertrophy and athletic conditioning. Anyone inspired by Conan's ability to dominate in both physicality and combat. Training Highlights: Progressive Overload: Heavy compound lifts like squats, deadlifts, and bench press for maximal strength gains. Functional Movements: Power cleans, kettlebell swings, and core work for dynamic strength and durability. Conditioning for Warriors: Sprints, rowing, and loaded carries to build explosive power and stamina. Balance of Push and Pull: A push-pull structure to ensure proportional upper body strength and aesthetics. End Goal: By completing the Conan the Barbarian Program, you will: Achieve a powerful, well-rounded physique reminiscent of a legendary warrior. Improve functional fitness for both athletic performance and day-to-day power. Build the confidence, stamina, and presence of a true conqueror. This program is more than just training—it’s about unleashing the warrior within!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2024 02:47
  • Last Edited
    Feb 03, 2025 02:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Arnold Press
4
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Barbell)
5
10-15 reps
-
6
Incline Dumbbell Curls
4
10-15 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Extension (Machine)
4
10-15 reps
-
9
Tricep Kickback
4
10-12 reps
-
10
Tricep Extension (Barbell)
3
10-12 reps
-
11
Abs Crunch (Weighted)
5
10-15 reps
-
12
Russian Twist (Dumbbell)
4
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Arnold Press
4
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Barbell)
5
10-15 reps
-
6
Incline Dumbbell Curls
4
10-15 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Extension (Machine)
4
10-15 reps
-
9
Tricep Kickback
4
10-12 reps
-
10
Tricep Extension (Barbell)
3
10-12 reps
-
11
Abs Crunch (Weighted)
5
10-15 reps
-
12
Russian Twist (Dumbbell)
4
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Arnold Press
4
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Barbell)
5
10-15 reps
-
6
Incline Dumbbell Curls
4
10-15 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Extension (Machine)
4
10-15 reps
-
9
Tricep Kickback
4
10-12 reps
-
10
Tricep Extension (Barbell)
3
10-12 reps
-
11
Abs Crunch (Weighted)
5
10-15 reps
-
12
Russian Twist (Dumbbell)
4
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
10-12 reps
-
3
Arnold Press
4
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Barbell)
5
10-15 reps
-
6
Incline Dumbbell Curls
4
10-15 reps
-
7
Concentration Curl
4
10-15 reps
-
8
Tricep Extension (Machine)
4
10-15 reps
-
9
Tricep Kickback
4
10-12 reps
-
10
Tricep Extension (Barbell)
3
10-12 reps
-
11
Abs Crunch (Weighted)
5
10-15 reps
-
12
Russian Twist (Dumbbell)
4
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
5
10-12 reps
-
3
Arnold Press
5
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Barbell)
5
10-15 reps
-
6
Incline Dumbbell Curls
5
10-15 reps
-
7
Concentration Curl
5
10-15 reps
-
8
Tricep Extension (Machine)
5
10-15 reps
-
9
Tricep Kickback
5
10-12 reps
-
10
Tricep Extension (Barbell)
4
10-12 reps
-
11
Abs Crunch (Weighted)
5
10-15 reps
-
12
Russian Twist (Dumbbell)
5
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
5
10-12 reps
-
3
Arnold Press
5
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Barbell)
5
10-15 reps
-
6
Incline Dumbbell Curls
5
10-15 reps
-
7
Concentration Curl
5
10-15 reps
-
8
Tricep Extension (Machine)
5
10-15 reps
-
9
Tricep Kickback
5
10-12 reps
-
10
Tricep Extension (Barbell)
4
10-12 reps
-
11
Abs Crunch (Weighted)
5
10-15 reps
-
12
Russian Twist (Dumbbell)
5
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
5
10-12 reps
-
3
Arnold Press
5
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Barbell)
5
10-15 reps
-
6
Incline Dumbbell Curls
5
10-15 reps
-
7
Concentration Curl
5
10-15 reps
-
8
Tricep Extension (Machine)
5
10-15 reps
-
9
Tricep Kickback
5
10-12 reps
-
10
Tricep Extension (Barbell)
4
10-12 reps
-
11
Abs Crunch (Weighted)
5
10-15 reps
-
12
Russian Twist (Dumbbell)
5
20-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
5
10-12 reps
-
3
Arnold Press
5
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Barbell)
5
10-15 reps
-
6
Incline Dumbbell Curls
5
10-15 reps
-
7
Concentration Curl
5
10-15 reps
-
8
Tricep Extension (Machine)
5
10-15 reps
-
9
Tricep Kickback
5
10-12 reps
-
10
Tricep Extension (Barbell)
4
10-12 reps
-
11
Abs Crunch (Weighted)
5
10-15 reps
-
12
Russian Twist (Dumbbell)
5
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Dumbbell Bench Pullover
4
10-12 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
-
6
Single Arm Row (Dumbbell)
4
10-12 reps
-
7
Seated Row (Cable)
4
10-12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Dumbbell Bench Pullover
4
10-12 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
-
6
Single Arm Row (Dumbbell)
4
10-12 reps
-
7
Seated Row (Cable)
4
10-12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Dumbbell Bench Pullover
4
10-12 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
-
6
Single Arm Row (Dumbbell)
4
10-12 reps
-
7
Seated Row (Cable)
4
10-12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
-
2
Incline Bench Press (Dumbbell)
4
10-15 reps
-
3
Dumbbell Bench Pullover
4
10-12 reps
-
4
Pull-Up (Bodyweight)
4
10-12 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
-
6
Single Arm Row (Dumbbell)
4
10-12 reps
-
7
Seated Row (Cable)
4
10-12 reps
-
8
Abs Crunch (Weighted)
4
12-15 reps
-
9
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
-
2
Incline Bench Press (Dumbbell)
5
10-15 reps
-
3
Dumbbell Bench Pullover
5
10-12 reps
-
4
Pull-Up (Bodyweight)
5
10-12 reps
-
5
Bent Over Row (Barbell)
5
10-12 reps
-
6
Single Arm Row (Dumbbell)
5
10-12 reps
-
7
Seated Row (Cable)
5
10-12 reps
-
8
Abs Crunch (Weighted)
5
12-15 reps
-
9
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
-
2
Incline Bench Press (Dumbbell)
5
10-15 reps
-
3
Dumbbell Bench Pullover
5
10-12 reps
-
4
Pull-Up (Bodyweight)
5
10-12 reps
-
5
Bent Over Row (Barbell)
5
10-12 reps
-
6
Single Arm Row (Dumbbell)
5
10-12 reps
-
7
Seated Row (Cable)
5
10-12 reps
-
8
Abs Crunch (Weighted)
5
12-15 reps
-
9
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
-
2
Incline Bench Press (Dumbbell)
5
10-15 reps
-
3
Dumbbell Bench Pullover
5
10-12 reps
-
4
Pull-Up (Bodyweight)
5
10-12 reps
-
5
Bent Over Row (Barbell)
5
10-12 reps
-
6
Single Arm Row (Dumbbell)
5
10-12 reps
-
7
Seated Row (Cable)
5
10-12 reps
-
8
Abs Crunch (Weighted)
5
12-15 reps
-
9
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-15 reps
-
2
Incline Bench Press (Dumbbell)
5
10-15 reps
-
3
Dumbbell Bench Pullover
5
10-12 reps
-
4
Pull-Up (Bodyweight)
5
10-12 reps
-
5
Bent Over Row (Barbell)
5
10-12 reps
-
6
Single Arm Row (Dumbbell)
5
10-12 reps
-
7
Seated Row (Cable)
5
10-12 reps
-
8
Abs Crunch (Weighted)
5
12-15 reps
-
9
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Hack Squat
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-15 reps
-
7
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Hack Squat
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-15 reps
-
7
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Hack Squat
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-15 reps
-
7
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
10-12 reps
-
3
Hack Squat
4
10-12 reps
-
4
Leg Extension
4
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Abs Crunch (Weighted)
3
12-15 reps
-
7
Russian Twist (Dumbbell)
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Romanian Deadlift (Barbell)
5
10-12 reps
-
3
Hack Squat
5
10-12 reps
-
4
Leg Extension
5
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Russian Twist (Dumbbell)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Romanian Deadlift (Barbell)
5
10-12 reps
-
3
Hack Squat
5
10-12 reps
-
4
Leg Extension
5
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Russian Twist (Dumbbell)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Romanian Deadlift (Barbell)
5
10-12 reps
-
3
Hack Squat
5
10-12 reps
-
4
Leg Extension
5
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Russian Twist (Dumbbell)
4
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10-15 reps
-
2
Romanian Deadlift (Barbell)
5
10-12 reps
-
3
Hack Squat
5
10-12 reps
-
4
Leg Extension
5
10-12 reps
-
5
Calf Raise (Leg Press)
5
12-15 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Russian Twist (Dumbbell)
4
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Single Arm Row (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Single Arm Row (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Single Arm Row (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-15 reps
-
2
Bench Press (Dumbbell)
4
10-15 reps
-
3
Lat Pulldown
4
10-12 reps
-
4
Single Arm Row (Dumbbell)
4
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
10-12 reps
-
6
Hammer Curl
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10-15 reps
-
2
Bench Press (Dumbbell)
5
10-15 reps
-
3
Lat Pulldown
5
10-12 reps
-
4
Single Arm Row (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10-15 reps
-
2
Bench Press (Dumbbell)
5
10-15 reps
-
3
Lat Pulldown
5
10-12 reps
-
4
Single Arm Row (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10-15 reps
-
2
Bench Press (Dumbbell)
5
10-15 reps
-
3
Lat Pulldown
5
10-12 reps
-
4
Single Arm Row (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
10-15 reps
-
2
Bench Press (Dumbbell)
5
10-15 reps
-
3
Lat Pulldown
5
10-12 reps
-
4
Single Arm Row (Dumbbell)
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-15 reps
-
8
Abs Crunch (Weighted)
5
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
8-10 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Sled Push
4
1 reps
-
4
Sled Pull
4
1 reps
-
5
Kettlebell Swing
4
12-15 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Russian Twist (Dumbbell)
4
20-30 reps
-
8
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
8-10 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Sled Push
4
1 reps
-
4
Sled Pull
4
1 reps
-
5
Kettlebell Swing
4
12-15 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Russian Twist (Dumbbell)
4
20-30 reps
-
8
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
8-10 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Sled Push
4
1 reps
-
4
Sled Pull
4
1 reps
-
5
Kettlebell Swing
4
12-15 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Russian Twist (Dumbbell)
4
20-30 reps
-
8
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
8-10 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Sled Push
4
1 reps
-
4
Sled Pull
4
1 reps
-
5
Kettlebell Swing
4
12-15 reps
-
6
Abs Crunch (Weighted)
4
12-15 reps
-
7
Russian Twist (Dumbbell)
4
20-30 reps
-
8
Reverse Abs Crunch (Bodyweight)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
8-10 reps
-
2
Deadlift (Barbell)
5
6-8 reps
-
3
Sled Push
6
1 reps
-
4
Sled Pull
6
1 reps
-
5
Kettlebell Swing
5
12-15 reps
-
6
Abs Crunch (Weighted)
5
12-15 reps
-
7
Russian Twist (Dumbbell)
5
20-30 reps
-
8
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
8-10 reps
-
2
Deadlift (Barbell)
5
6-8 reps
-
3
Sled Push
6
1 reps
-
4
Sled Pull
6
1 reps
-
5
Kettlebell Swing
5
12-15 reps
-
6
Abs Crunch (Weighted)
5
12-15 reps
-
7
Russian Twist (Dumbbell)
5
20-30 reps
-
8
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
8-10 reps
-
2
Deadlift (Barbell)
5
6-8 reps
-
3
Sled Push
6
1 reps
-
4
Sled Pull
6
1 reps
-
5
Kettlebell Swing
5
12-15 reps
-
6
Abs Crunch (Weighted)
5
12-15 reps
-
7
Russian Twist (Dumbbell)
5
20-30 reps
-
8
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
8-10 reps
-
2
Deadlift (Barbell)
5
6-8 reps
-
3
Sled Push
6
1 reps
-
4
Sled Pull
6
1 reps
-
5
Kettlebell Swing
5
12-15 reps
-
6
Abs Crunch (Weighted)
5
12-15 reps
-
7
Russian Twist (Dumbbell)
5
20-30 reps
-
8
Reverse Abs Crunch (Bodyweight)
5
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Overhead Press (Barbell)
5 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
3
Arnold Press
4 Sets
10-12 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
10-12 Reps
-
5
Bicep Curl (Barbell)
5 Sets
10-15 Reps
-
6
Incline Dumbbell Curls
4 Sets
10-15 Reps
-
7
Concentration Curl
4 Sets
10-15 Reps
-
8
Tricep Extension (Machine)
4 Sets
10-15 Reps
-
9
Tricep Kickback
4 Sets
10-12 Reps
-
10
Tricep Extension (Barbell)
3 Sets
10-12 Reps
-
11
Abs Crunch (Weighted)
5 Sets
10-15 Reps
-
12
Russian Twist (Dumbbell)
4 Sets
20-30 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
10-15 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
3
Dumbbell Bench Pullover
4 Sets
10-12 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
-
5
Bent Over Row (Barbell)
4 Sets
10-12 Reps
-
6
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
-
7
Seated Row (Cable)
4 Sets
10-12 Reps
-
8
Abs Crunch (Weighted)
4 Sets
12-15 Reps
-
9
Reverse Abs Crunch (Bodyweight)
4 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
10-15 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
-
3
Hack Squat
4 Sets
10-12 Reps
-
4
Leg Extension
4 Sets
10-12 Reps
-
5
Calf Raise (Leg Press)
5 Sets
12-15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12-15 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20-30 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
10-15 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
3
Lat Pulldown
4 Sets
10-12 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
5 Sets
10-15 Reps
-
8
Abs Crunch (Weighted)
5 Sets
10-15 Reps
-
Day 5
1
Clean and Jerk
4 Sets
8-10 Reps
-
2
Deadlift (Barbell)
4 Sets
6-8 Reps
-
3
Sled Push
4 Sets
1 Reps
-
4
Sled Pull
4 Sets
1 Reps
-
5
Kettlebell Swing
4 Sets
12-15 Reps
-
6
Abs Crunch (Weighted)
4 Sets
12-15 Reps
-
7
Russian Twist (Dumbbell)
4 Sets
20-30 Reps
-
8
Reverse Abs Crunch (Bodyweight)
4 Sets
12-15 Reps
-