Program Description
Berserker physique with more back, hypertrophy purely, this one with full gym until i move to home gym
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 04, 2024 03:54
- Last EditedAug 16, 2024 01:23
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
10-15 reps
RPE 9
1B
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 9
2B
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
2C
Pullover (Dumbbell)
3
8-12 reps
RPE 9
2D
Wrist Curls
3
8-12 reps
RPE 10
3A
Bench Press (Dumbbell)
4
10-15 reps
RPE 9
3B
Hammer Curl
4
8-12 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
3D
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
1B
Neck Curl
4
10-15 reps
RPE 9.5
2A
Glute-Ham Raise
4
6-15 reps
RPE 10
2B
Decline Crunch (Weighted)
4
10-20 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Single Leg Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
10
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
1B
Kroc Row
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 10
2B
Upright Row (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
2C
Hanging Leg Raise
4
AMRAP
3A
Preacher Curl (Barbell)
3
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
3B
French Press
4
10-15 reps
RPE 10
3C
Pullover (EZ Bar)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3D
Neck Curl
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
1B
Neck Extension
4
10-20 reps
RPE 9.5
2A
Hang Clean
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 9
2B
Nordic Curl
4
6-10 reps
RPE 9.5
2C
Towel Hold
4
0.5 mins
3A
Belt Squat
4
10-15 reps
RPE 9
3B
Shrug (Barbell)
4
12-16 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
4
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bicep Curl (EZ Bar)
1
3
5-10 reps
5-10 reps
RPE 9.5
RPE 10
2A
Preacher Curl (Barbell)
4
8-15 reps
2B
Skull Crusher
4
8-15 reps
2C
Lateral Raise (Dumbbell)
4
10-20 reps
3A
Pronation Twist/Curl
4
10-15 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
3C
Neck Curl
4
10-20 reps
3D
Seated Calf Raise
1
12-16 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
5-10 mins
Week 1
1 / 12 Weeks
Day 2
1A
Front Squat (Barbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)4 Sets
AMRAP
@10
Day 3
1
Burpee10 Sets
20 Reps
Day 1
1A
Rack Pull (Barbell)3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)3 Sets
8-12 Reps
@9
2D
Wrist Curls3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)4 Sets
10-15 Reps
@9
3B
Hammer Curl4 Sets
8-12 Reps
@10
3C
Windshield Wipers4 Sets
AMRAP
@10
3D
Seated Calf Raise1 Set
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise4 Sets
AMRAP
3A
Preacher Curl (Barbell)3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@9
1B
Neck Extension4 Sets
10-20 Reps
@9.5
2A
Hang Clean2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl4 Sets
6-10 Reps
@9.5
2C
Towel Hold4 Sets
0.5 mins
3A
Belt Squat4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)4 Sets
8-15 Reps
2B
Skull Crusher4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)4 Sets
10-20 Reps
3A
Pronation Twist/Curl4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)4 Sets
10-15 Reps
3C
Neck Curl4 Sets
10-20 Reps
3D
Seated Calf Raise1 Set
12-16 Reps
Day 7
1
Jump Rope2 Sets
5-10 mins