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BoostcampPNG

Cyborg

by Wilson G.

Program Description

Fucking survive

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2025 09:17
  • Last Edited
    Jan 07, 2025 02:23
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Larsen Press (Barbell)
3
8 reps
-
3
Fly Press (Dumbbell)
2
12 reps
-
4
Pull-Up (Weighted)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
5
T-Bar Row
3
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Neck Curl (Cable)
2
12 reps
-
8
Neck Extension (cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
French Press
3
8 reps
-
3
Tricep Rope Push Down (Cable)
2
12 reps
-
4
Reverse Barbell Curl
3
8 reps
-
5
Incline Curl (Dumbbell)
3
8 reps
-
6
Low-High Curls
2
12 reps
-
7
Cable Wrist Curls
3
12 reps
-
8
Wrist Extension
3
12 reps
-
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cyclist Squats
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Press
2
12 reps
-
5
Leg Extension
2
12 reps
-
6
Cyborg Pulldowns
2
12 reps
-
7
Ab Rollout
3
-
8
Calf Raise (Leg Press)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Behind The Neck Shoulder Press
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Seated Military Press (Barbell)
3
8 reps
-
3
Lu Raise
2
12 reps
-
4
Upright Row (Barbell)
2
12 reps
-
5
Trap Bar Power Shrug
3
8 reps
-
6
Dip (Weighted)
3
8 reps
-
7
Cable Crossover
2
12 reps
-
8
Neck Flexion
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 10
RPE 6
RPE 10
2
Skull Crusher (Barbell)
3
8 reps
-
3
Overhead Tricep Extension (Cable)
2
12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
-
5
Preacher Curl (Machine)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Barbell Behind The Back Curls
3
12 reps
-
8
Cable Wrist Extension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
5 reps
12 reps
RPE 10
RPE 10
2
Front Squat (Barbell)
3
8 reps
-
3
Wide Stance Leg Press
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Kroc Row
2
12 reps
-
6
Pallof Press
2
12 reps
-
7
Cable Crunch
2
12 reps
-
8
Calf Raise (Leg Press)
2
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
3 Sets
1 Set
5 Reps
8 Reps
12 Reps
@10
@6
@10
2
Larsen Press (Barbell)
3 Sets
8 Reps
-
3
Fly Press (Dumbbell)
2 Sets
12 Reps
-
4
Pull-Up (Weighted)
1 Set
3 Sets
1 Set
5 Reps
8 Reps
12 Reps
@10
@6
@10
5
T-Bar Row
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
7
Neck Curl (Cable)
2 Sets
12 Reps
-
8
Neck Extension (cable)
2 Sets
12 Reps
-
Day 2
1
JM Press
1 Set
3 Sets
1 Set
5 Reps
8 Reps
12 Reps
@10
@6
@10
2
French Press
3 Sets
8 Reps
-
3
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
4
Reverse Barbell Curl
3 Sets
8 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
6
Low-High Curls
2 Sets
12 Reps
-
7
Cable Wrist Curls
3 Sets
12 Reps
-
8
Wrist Extension
3 Sets
12 Reps
-
9
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
Day 3
1
Cyclist Squats
1 Set
1 Set
5 Reps
12 Reps
@10
@10
2
Good Morning
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
4
Leg Press
2 Sets
12 Reps
-
5
Leg Extension
2 Sets
12 Reps
-
6
Cyborg Pulldowns
2 Sets
12 Reps
-
7
Ab Rollout
3 Sets
-
8
Calf Raise (Leg Press)
2 Sets
12 Reps
-
Day 4
1
Seated Behind The Neck Shoulder Press
1 Set
3 Sets
1 Set
5 Reps
8 Reps
12 Reps
@10
@6
@10
2
Seated Military Press (Barbell)
3 Sets
8 Reps
-
3
Lu Raise
2 Sets
12 Reps
-
4
Upright Row (Barbell)
2 Sets
12 Reps
-
5
Trap Bar Power Shrug
3 Sets
8 Reps
-
6
Dip (Weighted)
3 Sets
8 Reps
-
7
Cable Crossover
2 Sets
12 Reps
-
8
Neck Flexion
3 Sets
12 Reps
-
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Set
5 Reps
8 Reps
12 Reps
@10
@6
@10
2
Skull Crusher (Barbell)
3 Sets
8 Reps
-
3
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
-
5
Preacher Curl (Machine)
3 Sets
8 Reps
-
6
Hammer Curl
2 Sets
12 Reps
-
7
Barbell Behind The Back Curls
3 Sets
12 Reps
-
8
Cable Wrist Extension
3 Sets
15 Reps
-
Day 6
1
Stiff Leg Deadlift
1 Set
1 Set
5 Reps
12 Reps
@10
@10
2
Front Squat (Barbell)
3 Sets
8 Reps
-
3
Wide Stance Leg Press
2 Sets
12 Reps
-
4
Leg Curl
2 Sets
12 Reps
-
5
Kroc Row
2 Sets
12 Reps
-
6
Pallof Press
2 Sets
12 Reps
-
7
Cable Crunch
2 Sets
12 Reps
-
8
Calf Raise (Leg Press)
2 Sets
15 Reps
-