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Beast Slayer Evolution: Black Swordsman

by JC
1 athletes joined

Program Description

READ: This program is centered around Paris adding 5-10 lbs of mass, while mataining 14-17% bodyfat (maintaining a "Beach Lean" physique). As such, he pushed lower body volume to the limit, as that is the area that has the most size potential on his body. This program in general was created based on attacking his "lowest hanging fruits" so that he can create the Ultimate Omni Man. Volume is very high across the board, featuring THREE ARM DAYS as well, and a lot of ab volume. - MUST READ; If you're still in a beginner or intermediate status of your training, you can absolutely run this program, but DO NOT run it with the most amount of volume possible. Start lower and add to it AS NEEDED (meaning you add volume when you need to in order to progress, not when you want to.) If you don't have access to a particular exercise, pick the closest alternative, I'm not listing out a million variations, because this template is meant to reflect what he actually did, so there will only be exercised he used. Program run days: Monday, Tuesday, Thursday, Friday, Saturday. DUMBBELL PRESS/CAMBER BAR BENCH LOADING GOES AS FOLLOWS: Week 1: First set 20+ reps to failure, rest of sets to around 10-12 reps Week 2: First set with 15+ reps to failure, rest of sets rep to about RPE 7 Week 3: First set with 12 reps to failure, rest of sets rep to RPE 7 Week 4: First set with 10 reps to failure, rest of sets rep to RPE 7 Week 5: First set with 8 Reps to failure, rest of sets rep to RPE 7 Week 6: First set with 5+ reps to failure, rest of sets remove 15% weight and do sets of 5+ (you can use slightly higher reps on movements where it makes more sense to do so) Program run days: Mon Tue Thur Fri Sat - Beast Slayer Cheat Sheet: https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit - Lastly, I tried hard to re create the program from a spreadsheet to a boostcamp program while keeping it AS faithful AS POSSIBLE. I didn't add jack diddly squat. I hate when people change the original program because they think they know more than the original program creator and usually they just mess everything up. Please enjoy.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 08, 2025 12:05
  • Last Edited
    Feb 18, 2025 06:28
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
60%
2
Squat (Paused)
3
60%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
63%
2
Squat (Paused)
3
63%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
66%
2
Squat (Paused)
3
66%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
70%
2
Squat (Paused)
3
70%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
73%
2
Squat (Paused)
3
73%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
76%
2
Squat (Paused)
3
76%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
80%
2
Squat (Paused)
3
80%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
83%
2
Squat (Paused)
3
83%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
85%
2
Squat (Paused)
3
85%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
87%
2
Squat (Paused)
3
87%
3
Bulgarian Split Squat (Dumbbell)
2
8-20 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
8-12 reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2
10-20 reps
-
6
Calf Raise of Choice
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
60%
2A
Meadows Curl
3
60%
2B
Overhead Extension (EZ Bar)
3
60%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
63%
2A
Meadows Curl
3
63%
2B
Overhead Extension (EZ Bar)
3
63%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
66%
2A
Meadows Curl
3
66%
2B
Overhead Extension (EZ Bar)
3
66%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
70%
2A
Meadows Curl
3
70%
2B
Overhead Extension (EZ Bar)
3
70%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
73%
2A
Meadows Curl
3
73%
2B
Overhead Extension (EZ Bar)
3
73%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
76%
2A
Meadows Curl
3
76%
2B
Overhead Extension (EZ Bar)
3
76%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
80%
2A
Meadows Curl
3
80%
2B
Overhead Extension (EZ Bar)
3
80%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
83%
2A
Meadows Curl
3
83%
2B
Overhead Extension (EZ Bar)
3
83%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
85%
2A
Meadows Curl
3
85%
2B
Overhead Extension (EZ Bar)
3
85%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
87%
2A
Meadows Curl
3
87%
2B
Overhead Extension (EZ Bar)
3
87%
3A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2
8-15 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
8
Neck Isolation
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4
-
-
2
Seated Overhead Press (Barbell)
3
8-12 reps
-
3A
Alternating Hammer Curl
3
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Weighted Sit Up
2
10-15 reps
-
6
Hanging Leg Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
60%
2
High Bar Squat (Barbell)
3
60%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
63%
2
High Bar Squat (Barbell)
3
63%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
66%
2
High Bar Squat (Barbell)
3
66%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
70%
2
High Bar Squat (Barbell)
3
70%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
73%
2
High Bar Squat (Barbell)
3
73%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
76%
2
High Bar Squat (Barbell)
3
76%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
80%
2
High Bar Squat (Barbell)
3
80%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
83%
2
High Bar Squat (Barbell)
3
83%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
85%
2
High Bar Squat (Barbell)
3
85%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
87%
2
High Bar Squat (Barbell)
3
87%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2
8-15 reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2
10-15 reps
-
5
Calf Raise of Choice
3
6-12 reps
-
6
Single-Leg Leg Curl
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
3B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
4A
Seated Dumbbell Curl
3
8-12 reps
-
4B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5
-
2
Chin-Up (Weighted)
3
8-12 reps
-
3A
Seated Dumbbell Curl
3
8-12 reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3
8-12 reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3
6-10 reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2
10-15 reps
-
5
Neck Isolation
3
10-15 reps
-
6
Weighted Sit Up
2
10-15 reps
-
7
Hanging Leg Raise
2
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Barbell Row
3 Sets
60%
2
Squat (Paused)
3 Sets
60%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-20 Reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2 Sets
8-12 Reps
-
5
Seated Or Lying Hamstring Curl (Swap This Out For Either)
2 Sets
10-20 Reps
-
6
Calf Raise of Choice
3 Sets
8-15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
60%
2A
Meadows Curl
3 Sets
60%
2B
Overhead Extension (EZ Bar)
3 Sets
60%
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Machine Or Cable Lateral Raise (Swap This Out For Either)
2 Sets
8-15 Reps
-
5
Reverse Pec Deck
2 Sets
8-12 Reps
-
6
Weighted Sit Up
2 Sets
10-15 Reps
-
7
Hanging Leg Raise
2 Sets
10-15 Reps
-
8
Neck Isolation
2 Sets
10-20 Reps
-
Day 3
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
4 Sets
-
-
2
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
-
3A
Alternating Hammer Curl
3 Sets
8-12 Reps
-
3B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Weighted Sit Up
2 Sets
10-15 Reps
-
6
Hanging Leg Raise
2 Sets
10-15 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
60%
2
High Bar Squat (Barbell)
3 Sets
60%
3
Belt Squat Or Leg Press (Swap This Out For Either)
2 Sets
8-15 Reps
-
4
Sissy Squat Or Leg Extension (Swap This Out For Either)
2 Sets
10-15 Reps
-
5
Calf Raise of Choice
3 Sets
6-12 Reps
-
6
Single-Leg Leg Curl
3 Sets
8-15 Reps
-
Day 5
1
Pause Camber Bar Bench OR FULL ROM Dumbbell Bench (Swap This Out For Either)
5 Sets
-
2
Chin-Up (Weighted)
3 Sets
8-12 Reps
-
3A
Seated Dumbbell Curl
3 Sets
8-12 Reps
-
3B
Single Arm French Press Or Overhead Rope Extension (Swap This Out For Either)
3 Sets
8-12 Reps
-
4A
Tricep Pushdown Or Skullcrusher (Swap This Out For Either))
3 Sets
6-10 Reps
-
4B
Bayesian Curl Or Behind The Back Cable Curl (Swap This Out For Either)
2 Sets
10-15 Reps
-
5
Neck Isolation
3 Sets
10-15 Reps
-
6
Weighted Sit Up
2 Sets
10-15 Reps
-
7
Hanging Leg Raise
2 Sets
10-15 Reps
-