Program Description
The purpose of the program is to achieve a physique similar to Guts producing using as base the Guts training problem by Natural Hypertrophy. Version: 1.61
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 21, 2025 01:55
- Last EditedFeb 21, 2025 02:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)2 Sets
5-8 Reps
-
1B
Single Arm Iso Row2 Sets
8-12 Reps
-
2A
Pull-Up (Neutral Grip, Weighted)2 Sets
6-8 Reps
-
2B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
3A
Chest Press (Machine)2 Sets
8-12 Reps
-
3B
Skull Crusher (Dumbbell)2 Sets
10-15 Reps
-
3C
Hyperextension Side Bends2 Sets
8-15 Reps
-
Day 2
1
Hack Squat2 Sets
6-10 Reps
-
2A
Power Shrug2 Sets
6-10 Reps
-
2B
Leg Curl2 Sets
12-15 Reps
-
3A
Leg Extension2 Sets
10-15 Reps
-
3B
Bayesian Curl2 Sets
6-8 Reps
-
3C
Hanging Leg Raise2 Sets
AMRAP
-
Day 3
1A
Overhead Press (Barbell)2 Sets
6-8 Reps
-
1B
Standing Calf Raise2 Sets
10-15 Reps
-
2A
Wrist Extension2 Sets
12-15 Reps
@10
2B
Wrist Curls2 Sets
12-15 Reps
@10
3
Stair Master1 Set
10-30 mins
-
Day 4
1A
Pull-Up (Weighted)2 Sets
3-6 Reps
-
1B
JM Press (Smith Machine)2 Sets
8-12 Reps
-
2A
Incline Bench Press (Barbell)2 Sets
6-10 Reps
-
2B
Preacher Curl (Barbell)2 Sets
6-12 Reps
-
2C
Neck Curl2 Sets
15-20 Reps
-
3A
Chest Fly (Machine)2 Sets
6-10 Reps
-
3B
Lat Pulldown (Close Grip)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3C
Decline Beach Sit Up (Weighted)2 Sets
6-8 Reps
-
Day 5
1A
Lateral Raise (Cable)2 Sets
10-15 Reps
-
1B
Single Leg Calf Raise (Weighted)2 Sets
10-15 Reps
-
1C
Wrist Radial Deviation (Cable)2 Sets
10-15 Reps
-
1D
Wrist Extension2 Sets
10-15 Reps
-
2
Stair Master1 Set
10-30 mins
-
Day 6
1
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
2A
Incline Curl (Dumbbell)2 Sets
6-12 Reps
-
2B
Walking Lunge (Dumbbell)2 Sets
8-12 Reps
-
2C
Neck Extension2 Sets
15-20 Reps
-
3A
Overhead Tricep Extension (Cable)2 Sets
6-12 Reps
-
3B
Decline Beach Sit Up (Weighted)2 Sets
6-12 Reps
-
3C
Rear Delt Fly (Machine)2 Sets
10-15 Reps
-
Day 7
1
Cardio (Zone 2)1 Set
20-60 mins
-
2A
Rice Bucket Finger Extension 3 Sets
AMRAP
-
2B
Rice Bucket Wrist Rotations3 Sets
-
@10