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Strong Jerry

by Jim D.

Program Description

Get strong

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Powerlifting, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 13, 2024 06:56
  • Last Edited
    Nov 20, 2024 08:45
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hyperextension
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Shrug (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
4
Push Up
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Upright Row (Barbell)
1
1
1
1
10-14 reps
10-14 reps
10-14 reps
10-14 reps
RPE 7
RPE 8
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
6
Hyperextension
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
3
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
4
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10
8
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-14 Reps
@7
@8
@9
@10