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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 09, 2024 04:03
- Last EditedJul 24, 2024 05:22
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
Run1 Set
3 mins
2
Push-ups Sprint2 Sets
40 Reps
3
100m Sprint2 Sets
4
200m Sprint2 Sets
5
400m Sprint2 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 Deadlift2 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 Curls3 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 Press2 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 Pulldown2 Sets
10-12 Reps
4B
Lat Pulldown (Single Arm)2 Sets
10-12 Reps
Day 5
1A
Kickstand Squat2 Sets
10-12 Reps
1B
Toes Squat2 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 Raise2 Sets
10-12 Reps
5A
Lateral Raise (Dumbbell)2 Sets
10-12 Reps
5B
Pinwheel Curl2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)2 Sets
15-20 Reps
6B
Bicep Curl (EZ Bar)2 Sets
15-20 Reps