Program Description
Guts mod plus strength
Program Overview
- LevelAdvanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 21, 2024 05:32
- Last EditedNov 16, 2024 01:42
To Start The Program
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4.8 Stars with 10, 000+ Ratings
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
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-10 Reps
-
1B
Cable Crunch3 Sets
10-15 Reps
-
2A
Pendlay Row3 Sets
6-10 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3B
Katana Extension4 Sets
8-12 Reps
-
3C
Chest Fly (Cable)4 Sets
6-10 Reps
-
Day 2
1
Squat (Smith Machine)3 Sets
10-12 Reps
-
2A
Pullover (Dumbbell)3 Sets
6-10 Reps
-
2B
Standing Calf Raise3 Sets
10-20 Reps
-
3A
Hammer Curl4 Sets
8-12 Reps
-
3B
Glute-Ham Raise4 Sets
8-12 Reps
-
3C
Dead Hang4 Sets
-
Day 3
1
Deadlift (Barbell)3 Sets
3-5 Reps
-
2
Overhead Press (Barbell)3 Sets
6-10 Reps
-
Day 4
1A
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
1B
Pull-Up (Weighted)3 Sets
3-5 Reps
-
2A
Bench Press (Close Grip)3 Sets
8-12 Reps
-
2B
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
3A
JM Press4 Sets
8-12 Reps
-
3B
Upright Row (Barbell)4 Sets
10-15 Reps
-
3C
Landmine Oblique Twist4 Sets
10-15 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
1B
Rear Delt Fly (Dumbbell)3 Sets
3-5 Reps
-
2A
Kroc Row4 Sets
8-12 Reps
-
2B
Decline Crunch (Weighted)4 Sets
8-12 Reps
-
3A
Leg Extension3 Sets
6-12 Reps
-
3B
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
-
Day 6
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Bench Press (Barbell)3 Sets
6-10 Reps
-