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TOJI FABRI

by Fabrizio S.

Program Description

v taper (hope so)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 03, 2024 09:25
  • Last Edited
    Nov 03, 2024 09:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Week 1
1 / 16 Weeks
Day 1
1A
Pull-Up (Assisted)
3 Sets
8 Reps
-
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2A
Push Up
3 Sets
AMRAP
-
2B
Neck Curl
3 Sets
15-20 Reps
-
3A
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4
Kettlebell Swing
1 Set
5-10 mins
-
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
-
1B
Wrist Curls
4 Sets
10-15 Reps
-
2A
Kettlebell Gorilla Row
3 Sets
16 Reps
-
2B
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
3A
Decline Crunch (Weighted)
4 Sets
6-12 Reps
-
3B
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
-
4
Burpee
1 Set
5-10 mins
-
Day 3
1A
Underhand Lat Pulldown
3 Sets
6-10 Reps
-
1B
Hack Squat
3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2B
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
3A
Kroc Row
4 Sets
8-12 Reps
-
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
-
4
Kettlebell Swing
1 Set
5-10 mins
-
Day 4
1A
Dip (Weighted)
4 Sets
6-10 Reps
-
1B
Dumbbell Bench Pullover
4 Sets
8-12 Reps
-
2A
Chin-Up (Bodyweight)
4 Sets
6-10 Reps
-
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
3A
Seated Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
-
3B
Russian Twist
3 Sets
6-10 Reps
-
4
Burpee
1 Set
5-10 mins
-