Natural Hypertrophy Advanced

by Santamaria S.

1 athletes joined

Program Description

High volume, high intensity upper lower program for advanced trainees to continue making muscle gains

Program Overview

Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2025 06:55
Last Edited
Mar 13, 2025 04:02

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 1

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Overhead Press (Barbell)

6-12 reps

Pull-Up (Weighted)

4-8 reps

Decline Crunch (Weighted)

8-12 reps

Incline Cable Fly

8-12 reps

Tricep Rope Push Down (Cable)

10-15 reps

Seated Lateral Raise

10-15 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 2

Squat (Barbell)

4-8 reps

Seated Calf Raise

12-15 reps

Power Shrug

6-10 reps

Leg Curl

12-15 reps

Split Squat (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pullover (Dumbbell)

8-12 reps

Preacher Curl (EZ Bar)

6-12 reps

Chin-Up (Weighted)

4-8 reps

Hanging Knee Raise

10-15 reps

Lateral Raise (Cable)

10-15 reps

JM Press

6-12 reps

Hammer Curl

6-12 reps

Upright Row (Barbell)

10-15 reps

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 4

Romanian Deadlift (Barbell)

6-12 reps

Standing Calf Raise

8-12 reps

Leg Press

8-12 reps

Scapular Push Up

15-20 reps

Reverse Lunge (Dumbbell)

10-12 reps

Neck Extension

15-20 reps

Standing Calf Raise

AMRAP

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Kroc Row

8-12 reps

Hammer Curl

8-12 reps

Chin-Up (Weighted)

4-8 reps

Dip (Weighted)

6-10 reps

Cable Crunch

8-12 reps

Fly Press (Dumbbell)

8-12 reps

Bayesian Curl

12-15 reps

Rear Delt Fly (Dumbbell)

10-15 reps

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 6

Squat (Smith Machine)

10-15 reps

Seated Calf Raise

8-12 reps

Farmer's Walk (Weighted)

30 mins

Chest Supported Row (Dumbbell)

8-12 reps

Neck Curl

15-20 reps

Hyperextension

8-12 reps

Seated Calf Raise

AMRAP

Day 1

Dip (Weighted)

4 Sets

6-8 Reps

Dumbbell Row

4 Sets

8-12 Reps

Bicep Curl (EZ Bar)

4 Sets

6-10 Reps

Overhead Press (Barbell)

4 Sets

6-12 Reps

Pull-Up (Weighted)

4 Sets

4-8 Reps

Decline Crunch (Weighted)

4 Sets

8-12 Reps

Incline Cable Fly

4 Sets

8-12 Reps

Tricep Rope Push Down (Cable)

4 Sets

10-15 Reps

Seated Lateral Raise

4 Sets

10-15 Reps

Day 2

Squat (Barbell)

4 Sets

4-8 Reps

Seated Calf Raise

4 Sets

12-15 Reps

Power Shrug

4 Sets

6-10 Reps

Leg Curl

4 Sets

12-15 Reps

Split Squat (Dumbbell)

4 Sets

8-12 Reps

Neck Curl

4 Sets

15-20 Reps

Day 3

Bench Press (Close Grip)

4 Sets

6-10 Reps

Pullover (Dumbbell)

4 Sets

8-12 Reps

Preacher Curl (EZ Bar)

4 Sets

6-12 Reps

Chin-Up (Weighted)

4 Sets

4-8 Reps

Hanging Knee Raise

4 Sets

10-15 Reps

Lateral Raise (Cable)

4 Sets

10-15 Reps

JM Press

4 Sets

6-12 Reps

Hammer Curl

4 Sets

6-12 Reps

Upright Row (Barbell)

4 Sets

10-15 Reps

Day 4

Romanian Deadlift (Barbell)

4 Sets

6-12 Reps

Standing Calf Raise

4 Sets

8-12 Reps

Leg Press

4 Sets

8-12 Reps

Scapular Push Up

4 Sets

15-20 Reps

Reverse Lunge (Dumbbell)

4 Sets

10-12 Reps

Neck Extension

4 Sets

15-20 Reps

Standing Calf Raise

4 Sets

AMRAP

Day 5

Incline Bench Press (Barbell)

4 Sets

6-10 Reps

Kroc Row

4 Sets

8-12 Reps

Hammer Curl

4 Sets

8-12 Reps

Chin-Up (Weighted)

4 Sets

4-8 Reps

Dip (Weighted)

4 Sets

6-10 Reps

Cable Crunch

4 Sets

8-12 Reps

Fly Press (Dumbbell)

4 Sets

8-12 Reps

Bayesian Curl

4 Sets

12-15 Reps

Rear Delt Fly (Dumbbell)

4 Sets

10-15 Reps

Day 6

Squat (Smith Machine)

4 Sets

10-15 Reps

Seated Calf Raise

4 Sets

8-12 Reps

Farmer's Walk (Weighted)

4 Sets

30 mins

Chest Supported Row (Dumbbell)

4 Sets

8-12 Reps

Neck Curl

4 Sets

15-20 Reps

Hyperextension

4 Sets

8-12 Reps

Seated Calf Raise

4 Sets

AMRAP