logo
BoostcampPNG

The Zug

by Alex K.

Program Description

I have always admired the typical "warrior" physique, typically those seen in video games, fantasy realms, and anime. Thick arms and forearms built for grappling or carrying a Greatsword. Massive traps to carry your team or all of the grocery bags at once. These physiques boast strong legs with moderate size but still a relative leanness. These physiques also feature a broad, powerful chest and a back as sturdy as a fortress, ready to withstand any challenge. They combine raw strength with functional capability, creating a body that not only looks heroic but performs like a true warrior. This program is designed to help you build that iconic "warrior" physique—balancing size, strength, and athleticism. Through a mix of heavy compound lifts, targeted accessory work, and functional movements, you'll develop the strength to wield a metaphorical Greatsword and the agility to dodge any blow. The focus is on building dense, aesthetic muscle while maintaining mobility and endurance, ensuring you're not just strong but capable in real-world situations. Whether you're gearing up for battle in the gym or carrying all the groceries in one trip, this program will help you unleash your inner warrior. Are you ready to rise to the challenge and forge your warrior physique? Let's begin. This is an Upper/Lower style split. Do not be deceived, there is enough leg volume for your legs to grow as long as you train with proper intensity. Grip Strength: Invest in grip-training accessories like fat grips or grip strengtheners to develop superhuman grip strength. This will complement your overall training and bring you closer to true warrior-level power.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 01:34
  • Last Edited
    Dec 10, 2024 02:27
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2A
Hammer Curl
3
8-12 reps
-
2B
Pullover (Dumbbell)
3
6-10 reps
-
2C
Neck Curl
3
15-20 reps
-
3
Pec Deck (Machine)
3
8-15 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Cable Crunch
4
12-20 reps
-
5
Wrist Curls
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Bayesian Curl
3
10-20 reps
-
6
Rear Delt Fly (Cable)
3
10-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2
Cable Low Row
3
10-15 reps
-
3
Pull-Up (Bodyweight)
1
35 reps
-
4
Bayesian Curl
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
10-20 reps
-
6
Pronator Curl
3
10-15 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Bayesian Curl
3
10-20 reps
-
6
Rear Delt Fly (Cable)
3
10-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2
Cable Low Row
3
10-15 reps
-
3
Pull-Up (Bodyweight)
1
35 reps
-
4
Bayesian Curl
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
10-20 reps
-
6
Pronator Curl
3
10-15 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Bayesian Curl
3
10-20 reps
-
6
Rear Delt Fly (Cable)
3
10-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2
Cable Low Row
3
10-15 reps
-
3
Pull-Up (Bodyweight)
1
35 reps
-
4
Bayesian Curl
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
10-20 reps
-
6
Pronator Curl
3
10-15 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Bayesian Curl
3
10-20 reps
-
6
Rear Delt Fly (Cable)
3
10-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2
Cable Low Row
3
10-15 reps
-
3
Pull-Up (Bodyweight)
1
35 reps
-
4
Bayesian Curl
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
10-20 reps
-
6
Pronator Curl
3
10-15 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Bayesian Curl
3
10-20 reps
-
6
Rear Delt Fly (Cable)
3
10-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2
Cable Low Row
3
10-15 reps
-
3
Pull-Up (Bodyweight)
1
35 reps
-
4
Bayesian Curl
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
10-20 reps
-
6
Pronator Curl
3
10-15 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2A
Power Shrug
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Bayesian Curl
3
10-20 reps
-
6
Rear Delt Fly (Cable)
3
10-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Standing Calf Raise
3
15-20 reps
-
2
Cable Low Row
3
10-15 reps
-
3
Pull-Up (Bodyweight)
1
35 reps
-
4
Bayesian Curl
3
10-20 reps
-
5
Rear Delt Fly (Cable)
3
10-20 reps
-
6
Pronator Curl
3
10-15 reps
-
7
Neck Extension
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
4
6-12 reps
-
1B
Overhead Extension (EZ Bar)
4
10-15 reps
-
2A
Bench Press (Close Grip)
4
6-10 reps
-
2B
Neck Curl
3
15-20 reps
-
3A
Lateral Raise (Dumbbell)
3
8-12 reps
-
3B
Hammer Curl
3
8-12 reps
-
4A
Wrist Curls (Cable)
4
12-20 reps
-
4B
Cable Crunch
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
-
2
Walking Lunge (Dumbbell)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Shrug
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Zercher Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
-
2
Walking Lunge (Dumbbell)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Shrug
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Zercher Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
-
2
Walking Lunge (Dumbbell)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Shrug
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Zercher Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
-
2
Walking Lunge (Dumbbell)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Shrug
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Zercher Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
-
2
Walking Lunge (Dumbbell)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Shrug
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Zercher Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-5 reps
-
2
Walking Lunge (Dumbbell)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Single Arm Shrug
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Zercher Squat (Barbell)
3
6-10 reps
-
3
Chin-Up (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Neck Extension
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2A
Hammer Curl
3 Sets
8-12 Reps
-
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
2C
Neck Curl
3 Sets
15-20 Reps
-
3
Pec Deck (Machine)
3 Sets
8-15 Reps
-
4A
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4B
Cable Crunch
4 Sets
12-20 Reps
-
5
Wrist Curls
3 Sets
12-20 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
8-12 Reps
-
2A
Power Shrug
3 Sets
6-10 Reps
-
2B
Standing Calf Raise
3 Sets
15-20 Reps
-
3
Seated Row (Machine)
4 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
1 Set
35 Reps
-
5
Bayesian Curl
3 Sets
10-20 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10-20 Reps
-
7
Neck Extension
2 Sets
15-20 Reps
-
Day 3
1A
Preacher Curl (Dumbbell)
4 Sets
6-12 Reps
-
1B
Overhead Extension (EZ Bar)
4 Sets
10-15 Reps
-
2A
Bench Press (Close Grip)
4 Sets
6-10 Reps
-
2B
Neck Curl
3 Sets
15-20 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3B
Hammer Curl
3 Sets
8-12 Reps
-
4A
Wrist Curls (Cable)
4 Sets
12-20 Reps
-
4B
Cable Crunch
4 Sets
12-20 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
4-5 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
4
Single Arm Shrug
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Neck Extension
3 Sets
15-20 Reps
-