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The Comeback (base phase)

by Teemu
2 athletes joined

Program Description

This program is for anyone who is making a comeback to the gym after a long break. It is designed to re-accustom you both physically and mentally to heavy weights and high intensity. The goal is to get used to executing the big compound lifts again and progressively accustom your muscles for heavy loads and also to gain back some basic mobility so you'd be able to train at full range of motion.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 06, 2024 09:28
  • Last Edited
    Aug 10, 2024 12:09
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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
Cossack Squat
2
10 reps
-
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
10 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
6A
Leg Extension
1
12-15 reps
-
6B
Leg Curl
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
1
7 reps
RPE 7-8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6A
Leg Extension
1
10-12 reps
-
6B
Leg Curl
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
10-12 reps
-
6B
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
10-12 reps
-
6B
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
10-12 reps
-
6B
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
10-12 reps
-
6B
Leg Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
1-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
3
Squat (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
10-12 reps
-
6B
Leg Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
2
10 reps
RPE 6
3
Lat Pulldown
2
10 reps
-
4
Bench Press (Close Grip)
2
10 reps
-
5
Lateral Raise (Cable)
1
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 7-9
RPE 8-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 7-9
RPE 8-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 7-9
RPE 8-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 7-9
RPE 8-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 7-9
RPE 8-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
7 reps
RPE 7-8
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
1
10 reps
RPE 8
5
Lateral Raise (Cable)
1
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
2
1
7 reps
7 reps
RPE 7-8
RPE 7-9
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
2
7 reps
RPE 6
3
Hack Squat
2
10 reps
-
4A
Leg Curl
1
12-15 reps
-
4B
Leg Extension
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
3
7 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
3
7 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
3
7 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
3
7 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
3
7 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
12-15 reps
-
4B
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
5 reps
RPE 8-9
3
Hack Squat
1
10 reps
RPE 8-9
4A
Leg Curl
1
10-12 reps
-
4B
Leg Extension
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
4
5 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10-12 reps
-
4B
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
4
5 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10-12 reps
-
4B
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
4
5 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10-12 reps
-
4B
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
4
5 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10-12 reps
-
4B
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
4
5 reps
RPE 8-9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10-12 reps
-
4B
Leg Extension
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
2
AMRAP
-
1B
Chin-Up (Bodyweight)
2
AMRAP
-
2
Bench Press (Barbell)
2
10 reps
RPE 6
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
-
5A
Front Raise
1
10 reps
-
5B
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8-9
5A
Front Raise
3
10 reps
-
5B
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8-9
5A
Front Raise
3
10 reps
-
5B
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8-9
5A
Front Raise
3
10 reps
-
5B
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8-9
5A
Front Raise
3
10 reps
-
5B
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8-9
5A
Front Raise
3
10 reps
-
5B
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
7 reps
RPE 7-8
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 8-9
5A
Front Raise
1
10 reps
-
5B
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
7 reps
RPE 7-8
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 8-9
5A
Front Raise
1
10 reps
-
5B
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
7 reps
RPE 7-8
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 8-9
5A
Front Raise
1
10 reps
-
5B
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
7 reps
RPE 7-8
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 8-9
5A
Front Raise
1
10 reps
-
5B
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
7 reps
RPE 7-8
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 8-9
5A
Front Raise
1
10 reps
-
5B
Hammer Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
7 reps
RPE 7-8
3
Seated Wide-Grip Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 8-9
5A
Front Raise
1
10 reps
-
5B
Hammer Curl
1
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Jefferson Curl
2 Sets
10 Reps
-
2
Deadlift (Barbell)
2 Sets
7 Reps
@6
3
Hack Squat
2 Sets
10 Reps
-
4A
Leg Curl
1 Set
12-15 Reps
-
4B
Leg Extension
1 Set
12-15 Reps
-
Day 4
1A
Dip (Bodyweight)
2 Sets
AMRAP
-
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
2
Bench Press (Barbell)
2 Sets
10 Reps
@6
3
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
-
4
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
-
5A
Front Raise
1 Set
10 Reps
-
5B
Hammer Curl
1 Set
10 Reps
-
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
2
Overhead Press (Barbell)
2 Sets
10 Reps
@6
3
Lat Pulldown
2 Sets
10 Reps
-
4
Bench Press (Close Grip)
2 Sets
10 Reps
-
5
Lateral Raise (Cable)
1 Set
10-12 Reps
-
6
Rear Delt Fly (Dumbbell)
1 Set
10-12 Reps
-
Day 1
1
Cossack Squat
2 Sets
10 Reps
-
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
10 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
6A
Leg Extension
1 Set
12-15 Reps
-
6B
Leg Curl
1 Set
12-15 Reps
-