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BoostcampPNG

Hercules

by Amir B.
2 athletes joined

Program Description

Full-Body 4 Days | 1 Rest Day Between | 2 Days as Needed Repeat Indefinitely Abs Everyday You Train | 6-12 Sets a Week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 02, 2024 06:07
  • Last Edited
    Oct 30, 2024 03:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Lat Pulldown
3
8-12 reps
-
3A
Fly Press (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-15 reps
-
3C
Hyperextension
3
AMRAP
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Skull Crusher
3
6-10 reps
-
4C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
8-10 reps
-
1B
Shrug (Dumbbell)
3
10-15 reps
-
2A
Bench Press (Barbell)
3
6-10 reps
-
2B
Walking Lunge (Dumbbell)
3
12-20 reps
-
3A
Chin-Up (Bodyweight)
3
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Lying Leg Curl
3
12-15 reps
-
4A
Hammer Curl (Cable)
3
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-15 reps
-
4C
Upright Row (Barbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Single Arm Row (Cable)
3
12-20 reps
-
2A
Split Squat (Dumbbell)
3
6-12 reps
-
2B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (EZ Bar)
3
6-10 reps
-
3B
Tricep Pushdown (Cable)
3
8-12 reps
-
3C
Lu Raise
3
10-15 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
4C
Finger Curl
3
15-20 reps
-
5
Goblet Squat
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Hammer Curl
3
6-10 reps
-
2A
Front Squat (Paused)
3
4-8 reps
-
2B
Pullover (Dumbbell)
3
8-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Single Arm Row (Dumbbell)
3
8-12 reps
-
4A
AD Press
3
6-10 reps
-
4B
French Press
3
8-15 reps
-
4C
Neck Extension
3
15-20 reps
-
5
Hip Thrust (Barbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2B
Lat Pulldown
3 Sets
8-12 Reps
-
3A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
3C
Hyperextension
3 Sets
AMRAP
-
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4B
Skull Crusher
3 Sets
6-10 Reps
-
4C
Neck Curl
3 Sets
15-20 Reps
-
Day 2
1A
Barbell Row
3 Sets
8-10 Reps
-
1B
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
2A
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2B
Walking Lunge (Dumbbell)
3 Sets
12-20 Reps
-
3A
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3B
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3C
Lying Leg Curl
3 Sets
12-15 Reps
-
4A
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
-
4C
Upright Row (Barbell)
3 Sets
10-15 Reps
-
Day 3
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
1B
Single Arm Row (Cable)
3 Sets
12-20 Reps
-
2A
Split Squat (Dumbbell)
3 Sets
6-12 Reps
-
2B
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3C
Lu Raise
3 Sets
10-15 Reps
-
4A
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4C
Finger Curl
3 Sets
15-20 Reps
-
5
Goblet Squat
3 Sets
12-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
1B
Hammer Curl
3 Sets
6-10 Reps
-
2A
Front Squat (Paused)
3 Sets
4-8 Reps
-
2B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3A
Deficit Push Up
3 Sets
AMRAP
-
3B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4A
AD Press
3 Sets
6-10 Reps
-
4B
French Press
3 Sets
8-15 Reps
-
4C
Neck Extension
3 Sets
15-20 Reps
-
5
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-