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Tactical Split 2.0

by Samantha A.
15 athletes joined

Program Description

Updated version of the original program. Strength, Stamina, and Athleticism for anyone and everyone who wants to feel like a badass. Recommended warm-up: Wenning Warm-ups. 3x25 of 3 movements for the compound lifts; except on the accessories days. DO NOT GO HEAVY ON THE WARM-UPS. Also, calf raises, YTWs, and hip openers for an added bonus for a warm-up, especially if you have ankles, shoulders, and/or hips issues. On the Run day; recommended warm-up: A-Skips for 10 meters, high knees for 10 meters, butt kicks for 10 meters, Pogo Jumps, and hip openers (Karaokes) Listen to your body and adjust movements if needed. Do the circuit either before or after the main lifts (under the description tab)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2024 04:03
  • Last Edited
    Jul 24, 2024 05:22
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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
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Front Squat (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Split Squat (Barbell)
2
10-12 reps
-
3B
Single Leg Romanian Deadlift
2
10-12 reps
-
4A
Step-Up (Weighted)
2
10-20 reps
-
4B
Farmer's Walk (Weighted)
2
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
20-25 reps
-
1B
Reverse Wrist Curl (Barbell)
3
20-25 reps
-
2
Bench Press (Barbell)
2
3-5 reps
-
3A
Bench Press (Dumbbell)
2
10-12 reps
-
3B
Incline Bench Press (Barbell)
2
10-12 reps
-
4A
JM Press
2
10-12 reps
-
4B
Floor Press (Barbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 mins
-
2
Push-ups Sprint
2
40 reps
-
3
100m Sprint
2
-
4
200m Sprint
2
-
5
400m Sprint
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Deadlift (Paused)
1
1
3-5 reps
10-12 reps
-
-
3A
Bent Over Row (Barbell, Paused)
2
10-12 reps
-
3B
Single Arm Row (Dumbbell)
2
10-12 reps
-
4A
Lat Pulldown
2
10-12 reps
-
4B
Lat Pulldown (Single Arm)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Kickstand Squat
2
10-12 reps
-
1B
Toes Squat
2
10-12 reps
-
2
Overhead Press (Barbell)
2
3-5 reps
-
3
Single Arm Push Press (Dumbbell)
1
1
3-5 reps
10-12 reps
-
-
4A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
4B
Lying Rear Lateral Raise
2
10-12 reps
-
5A
Lateral Raise (Dumbbell)
2
10-12 reps
-
5B
Pinwheel Curl
2
10-12 reps
-
6A
Bicep Curl (Barbell)
2
15-20 reps
-
6B
Bicep Curl (EZ Bar)
2
15-20 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Run
1 Set
3 mins
-
2
Push-ups Sprint
2 Sets
40 Reps
-
3
100m Sprint
2 Sets
-
4
200m Sprint
2 Sets
-
5
400m Sprint
2 Sets
-
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
-
2
Front Squat (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
-
-
3A
Split Squat (Barbell)
2 Sets
10-12 Reps
-
3B
Single Leg Romanian Deadlift
2 Sets
10-12 Reps
-
4A
Step-Up (Weighted)
2 Sets
10-20 Reps
-
4B
Farmer's Walk (Weighted)
2 Sets
45 mins
-
Day 2
1A
Finger Curls
3 Sets
20-25 Reps
-
1B
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
-
2
Bench Press (Barbell)
2 Sets
3-5 Reps
-
3A
Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3B
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
-
4A
JM Press
2 Sets
10-12 Reps
-
4B
Floor Press (Barbell)
2 Sets
10-12 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
-
2
Deadlift (Paused)
1 Set
1 Set
3-5 Reps
10-12 Reps
-
-
3A
Bent Over Row (Barbell, Paused)
2 Sets
10-12 Reps
-
3B
Single Arm Row (Dumbbell)
2 Sets
10-12 Reps
-
4A
Lat Pulldown
2 Sets
10-12 Reps
-
4B
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
-
Day 5
1A
Kickstand Squat
2 Sets
10-12 Reps
-
1B
Toes Squat
2 Sets
10-12 Reps
-
2
Overhead Press (Barbell)
2 Sets
3-5 Reps
-
3
Single Arm Push Press (Dumbbell)
1 Set
1 Set
3-5 Reps
10-12 Reps
-
-
4A
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
-
4B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
-
5A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
5B
Pinwheel Curl
2 Sets
10-12 Reps
-
6A
Bicep Curl (Barbell)
2 Sets
15-20 Reps
-
6B
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
-