logo
BoostcampPNG

The Rooster

by Ty
2 athletes joined
5.0
(1 rating)

Program Description

Become the Rooser from the Alice in Chains song

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2024 08:59
  • Last Edited
    May 07, 2024 10:10
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
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
Dip (Weighted)
3
6 reps
RPE 8
2
Hack Squat
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 8
2
Hack Squat
3
9 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Hack Squat
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
9 reps
RPE 8
2
Hack Squat
3
11 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 8
2
Squat (Smith Machine)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
7 reps
RPE 8
2
Squat (Smith Machine)
3
9 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Squat (Smith Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Squat (Smith Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Tricep Extension (Dumbbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
7A
Y Raise
2
10 reps
-
7B
Lateral Raise (Machine)
2
10 reps
-
8
Ab Wheel
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
9 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
11 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5A
Alternating Dumbbell Curl
3
16 reps
-
5B
Lying Leg Curl
3
10 reps
-
6
Pullover (Dumbbell)
2
12 reps
-
7
Hip Thrust (machine)
2
12 reps
-
8
Reverse Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
7 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
9 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
7 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6 reps
RPE 8.5
1B
Sissy Squat
3
10 reps
-
2
Preacher Curl (Barbell)
3
10 reps
-
3
JM Press
3
12 reps
-
4A
Lateral Raise (Dumbbell)
2
10 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Wrist Curls
2
12 reps
-
7
GHD Sit Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
10 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
11 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
9 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
12 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Deficit Pushup
3
12 reps
-
1B
Chest Supported T Bar Row
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
12 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
11 reps
-
1B
Bent Over Row (Barbell)
3
11 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
9 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
12 reps
-
1B
Bent Over Row (Barbell)
3
12 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
10 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
-
1B
Bent Over Row (Barbell)
3
10 reps
-
2A
Reverse Lunge (Dumbbell)
2
10 reps
-
2B
Single Leg Hamstring Curl
2
12 reps
-
3A
Incline Bench Press (Dumbbell)
2
12 reps
-
3B
Helms Row
2
12 reps
-
4
L Sit Chin Up
2
8 reps
-
5
Standing Calf Raise
2
12 reps
-
6
Seated Calf Raise
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
12 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
ATG Dip
2
12 reps
-
4
Hip Abductor (Machine)
2
12 reps
-
5
Hip Adductor (Machine)
2
12 reps
-
6
ATG Split Squat
2
10 reps
-
7
Patrick Step Up
2
10 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
9A
Neck Curl
3
10 reps
-
9B
Neck Extension
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
3 Sets
6 Reps
@8
2
Hack Squat
3 Sets
8 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)
2 Sets
10 Reps
-
6
Leg Extension
2 Sets
12 Reps
-
7A
Y Raise
2 Sets
10 Reps
-
7B
Lateral Raise (Machine)
2 Sets
10 Reps
-
8
Ab Wheel
3 Sets
10 Reps
-
Day 4
1A
Weighted Deficit Pushup
3 Sets
10 Reps
-
1B
Chest Supported T Bar Row
3 Sets
10 Reps
-
2A
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
-
2B
Single Leg Hamstring Curl
2 Sets
12 Reps
-
3A
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
3B
Helms Row
2 Sets
12 Reps
-
4
L Sit Chin Up
2 Sets
8 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-
6
Seated Calf Raise
2 Sets
12 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6 Reps
@8.5
2
Back Extension
2 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
-
5A
Alternating Dumbbell Curl
3 Sets
16 Reps
-
5B
Lying Leg Curl
3 Sets
10 Reps
-
6
Pullover (Dumbbell)
2 Sets
12 Reps
-
7
Hip Thrust (machine)
3 Sets
12 Reps
-
Day 5
1
Hanging Leg Raise
3 Sets
12 Reps
-
2
Decline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
ATG Dip
2 Sets
12 Reps
-
4
Hip Abductor (Machine)
2 Sets
12 Reps
-
5
Hip Adductor (Machine)
2 Sets
12 Reps
-
6
ATG Split Squat
2 Sets
10 Reps
-
7
Patrick Step Up
2 Sets
10 Reps
-
8
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
-
9A
Neck Curl
3 Sets
10 Reps
-
9B
Neck Extension
3 Sets
10 Reps
-
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6 Reps
@8.5
1B
Sissy Squat
3 Sets
10 Reps
-
2
Preacher Curl (Barbell)
3 Sets
10 Reps
-
3
JM Press
3 Sets
12 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
10 Reps
-
6
Wrist Curls
2 Sets
12 Reps
-
7
GHD Sit Up (Weighted)
3 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gonzalo S.Age 27, Man
a year ago
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Amazing structure, modified some workouts but overall great pumps and a ton of volume.