Program Description
This program is designed to improve my body, improve my jiu-jitsu, and provide time for recovery in my schedule.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalAthletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 02, 2024 12:51
- Last EditedFeb 19, 2025 02:49
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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
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-5 reps
5-8 reps
-
-
2
Bench Press (Smith Machine)
2
2
5-8 reps
8-12 reps
-
-
3
Deficit Push Up
3
AMRAP
-
4A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4B
Upright Row (Cable)
1
1
7-10 reps
10-15 reps
-
-
5
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
9 reps
-
2
Bicep Curl (Dumbbell)
1
3
6-8 reps
8-10 reps
-
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Seated Row (Cable)
1
2
6-8 reps
8-12 reps
-
-
5
Hamstring Curl
1
2
7-10 reps
8-12 reps
-
-
6
Single Leg Extension
1
1
7-10 reps
8-12 reps
-
-
7
Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
-
2
Standing Pullover (Cable)
3
8-12 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Skull Crusher (Barbell)
2
8-12 reps
-
6A
Lateral Raise (Cable)
2
8-12 reps
-
6B
Y Raise
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
5-10 reps
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Barbell)
3
6-10 reps
-
6
Leg Extension
1
7-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
3-5 Reps
5-8 Reps
-
-
2
Bench Press (Smith Machine)2 Sets
2 Sets
5-8 Reps
8-12 Reps
-
-
3
Deficit Push Up3 Sets
AMRAP
-
4A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
4B
Upright Row (Cable)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
5
Cable Crunch3 Sets
AMRAP
-
Day 2
1
Stiff Leg Deadlift3 Sets
9 Reps
-
2
Bicep Curl (Dumbbell)1 Set
3 Sets
6-8 Reps
8-10 Reps
-
-
3
Pull-Up (Bodyweight)4 Sets
AMRAP
-
4
Seated Row (Cable)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
5
Hamstring Curl1 Set
2 Sets
7-10 Reps
8-12 Reps
-
-
6
Single Leg Extension 1 Set
1 Set
7-10 Reps
8-12 Reps
-
-
7
Lunge (Dumbbell)2 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
-
2
Standing Pullover (Cable)3 Sets
8-12 Reps
-
3
Behind-The-Neck Press (Smith Machine)2 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
5
Skull Crusher (Barbell)2 Sets
8-12 Reps
-
6A
Lateral Raise (Cable)2 Sets
8-12 Reps
-
6B
Y Raise2 Sets
8-12 Reps
-
Day 4
1
Platz Squat3 Sets
5-10 Reps
-
2
Chest Supported Row (Machine)1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
3
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
4
Leg Press3 Sets
6-12 Reps
-
5
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
6
Leg Extension1 Set
7-12 Reps
-