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Waffle House Strong

by Mason Mccrary
2 athletes joined

Program Description

A power-building program from Josh Bryant that uses pyramids to reverse pyramids to build strength and volume.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2024 10:24
  • Last Edited
    Jun 07, 2024 10:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
3
Leg Curl
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Backwards Sled Drag
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 6
2
Farmer's Walk (Weighted)
2
15 secs
RPE 6
3
Leg Curl
2
6 reps
RPE 6
4
Backwards Sled Drag
2
15 secs
RPE 6
5
Neck Extension
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Seal Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Hammer Curl
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Neck Flexion
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
2
Seal Row
2
8 reps
RPE 6
3
Dip (Weighted)
2
8 reps
RPE 6
4
Hammer Curl
2
8 reps
RPE 6
5
Neck Flexion
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 secs
RPE 9
2
Shadow Boxing
2
30 secs
RPE 9
3
Punching Bag
2
30 secs
RPE 9
4
Punching Bag
2
30 secs
RPE 9
5
Punching Bag
2
30 secs
RPE 9
6
Punching Bag
2
30 secs
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lateral Step Up
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Yoke Walk
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8.5
RPE 8
4
Snatch Deadlift
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
5
Neck Rotation
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 6
2
Lateral Step Up
2
6 reps
RPE 6
3
Yoke Walk
2
15 secs
RPE 6
4
Snatch Deadlift
2
15 reps
RPE 6
5
Neck Rotation
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
2
Lat Pulldown (Neutral Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
20-25 reps
RPE 9
RPE 8.5
RPE 8
4
Reverse Bicep Curl (EZ Bar)
1
1
1
20 secs
45 secs
75 secs
RPE 9
RPE 8.5
RPE 8
5
Side Necks
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 6
3
Bench Press (Close Grip)
2
8 reps
RPE 6
4
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 6
5
Side Necks
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
4
30 secs
RPE 9
2
Shadow Boxing
4
30 secs
RPE 9
3
Punching Bag
4
30 secs
RPE 9
4
Punching Bag
4
30 secs
RPE 9
5
Punching Bag
4
30 secs
RPE 9
6
Punching Bag
4
30 secs
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
2
30 secs
RPE 9
2
Shadow Boxing
2
30 secs
RPE 9
3
Punching Bag
2
30 secs
RPE 9
4
Punching Bag
2
30 secs
RPE 9
5
Punching Bag
2
30 secs
RPE 9
6
Punching Bag
2
30 secs
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
3
Leg Curl
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Backwards Sled Drag
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Extension
3 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Seal Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Hammer Curl
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Neck Flexion
3 Sets
20 Reps
@8
Day 3
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 6
1
Jump Rope
4 Sets
30 secs
@9
2
Shadow Boxing
4 Sets
30 secs
@9
3
Punching Bag
4 Sets
30 secs
@9
4
Punching Bag
4 Sets
30 secs
@9
5
Punching Bag
4 Sets
30 secs
@9
6
Punching Bag
4 Sets
30 secs
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lateral Step Up
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Yoke Walk
1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8.5
@8
4
Snatch Deadlift
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
5
Neck Rotation
3 Sets
20 Reps
@8
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
20-25 Reps
@9
@8.5
@8
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 secs
45 secs
75 secs
@9
@8.5
@8
5
Side Necks
3 Sets
20 Reps
@8