Program Description
Hybrid athlete style, high volume training. 60% 1RM for all GVT sets.
Program Overview
- LevelAdvanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 22, 2024 11:53
- Last EditedSep 03, 2024 12:01
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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
1
Bench Press (Barbell)
10
10 reps
60%
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
3
Dip (Weighted)
4
15-20 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
4
12-15 reps
-
6
Push Up
10
15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5A
Upright Row (Barbell)
3
15-20 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Shrug (Dumbbell)
3
15-20 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
3
Dip (Weighted)
4
15-20 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
4
12-15 reps
-
6
Push Up
10
15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5A
Upright Row (Barbell)
3
15-20 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Shrug (Dumbbell)
3
15-20 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
4 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
3
Dip (Weighted)
4
15-20 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
4
12-15 reps
-
6
Push Up
10
15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5A
Upright Row (Barbell)
3
15-20 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Shrug (Dumbbell)
3
15-20 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
3
Dip (Weighted)
4
15-20 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
4
12-15 reps
-
6
Push Up
10
15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5A
Upright Row (Barbell)
3
15-20 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Shrug (Dumbbell)
3
15-20 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3A
Skull Crusher
3
12-15 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-12 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Landmine Press
4
12-15 reps
-
6
Push Up
1
100 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3A
Skull Crusher
3
12-15 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-12 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Landmine Press
4
12-15 reps
-
6
Push Up
1
100 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3A
Skull Crusher
3
12-15 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-12 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Landmine Press
4
12-15 reps
-
6
Push Up
1
100 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3A
Skull Crusher
3
12-15 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-12 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Landmine Press
4
12-15 reps
-
6
Push Up
1
100 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
6
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4A
Leg Extension
3
AMRAP
-
5
Stiff Leg Deadlift
5
10 reps
-
6A
Walking Lunge (Dumbbell)
4
15 reps
-
6B
Squat (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Leg Extension
6
15 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
4
15 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Sissy Squat
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
6
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4A
Leg Extension
3
AMRAP
-
5
Stiff Leg Deadlift
5
10 reps
-
6A
Walking Lunge (Dumbbell)
4
15 reps
-
6B
Squat (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Leg Extension
6
15 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
4
15 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Sissy Squat
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
6
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4A
Leg Extension
3
AMRAP
-
5
Stiff Leg Deadlift
5
10 reps
-
6A
Walking Lunge (Dumbbell)
4
15 reps
-
6B
Squat (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Leg Extension
6
15 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
4
15 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Sissy Squat
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
6
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4A
Leg Extension
3
AMRAP
-
5
Stiff Leg Deadlift
5
10 reps
-
6A
Walking Lunge (Dumbbell)
4
15 reps
-
6B
Squat (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Leg Extension
6
15 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
4
15 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Sissy Squat
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
12 reps
8 reps
-
-
2A
Leg Extension
3
AMRAP
-
3
Lying Leg Curl
4
12-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Squat (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
12 reps
8 reps
-
-
2A
Leg Extension
3
AMRAP
-
3
Lying Leg Curl
4
12-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Squat (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
12 reps
8 reps
-
-
2A
Leg Extension
3
AMRAP
-
3
Lying Leg Curl
4
12-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Squat (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
12 reps
8 reps
-
-
2A
Leg Extension
3
AMRAP
-
3
Lying Leg Curl
4
12-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Squat (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
One Arm Bent Over Row
4
8-10 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5A
Bicep Curl (Dumbbell)
4
6-8 reps
-
5B
Hammer Curl
4
AMRAP
-
6
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Back Extension (Weighted)
4
15-20 reps
-
3A
Pendlay Row
3
8-10 reps
-
3B
Dumbbell Row
3
10-12 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Lying Pullover (Cable)
4
15-20 reps
-
6A
Preacher Curl (Barbell)
4
10-12 reps
-
6B
Bicep Curl (Cable)
4
12-15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
6 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
One Arm Bent Over Row
4
8-10 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5A
Bicep Curl (Dumbbell)
4
6-8 reps
-
5B
Hammer Curl
4
AMRAP
-
6
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Back Extension (Weighted)
4
15-20 reps
-
3A
Pendlay Row
3
8-10 reps
-
3B
Dumbbell Row
3
10-12 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Lying Pullover (Cable)
4
15-20 reps
-
6A
Preacher Curl (Barbell)
4
10-12 reps
-
6B
Bicep Curl (Cable)
4
12-15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
One Arm Bent Over Row
4
8-10 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5A
Bicep Curl (Dumbbell)
4
6-8 reps
-
5B
Hammer Curl
4
AMRAP
-
6
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Back Extension (Weighted)
4
15-20 reps
-
3A
Pendlay Row
3
8-10 reps
-
3B
Dumbbell Row
3
10-12 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Lying Pullover (Cable)
4
15-20 reps
-
6A
Preacher Curl (Barbell)
4
10-12 reps
-
6B
Bicep Curl (Cable)
4
12-15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
One Arm Bent Over Row
4
8-10 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5A
Bicep Curl (Dumbbell)
4
6-8 reps
-
5B
Hammer Curl
4
AMRAP
-
6
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Back Extension (Weighted)
4
15-20 reps
-
3A
Pendlay Row
3
8-10 reps
-
3B
Dumbbell Row
3
10-12 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Lying Pullover (Cable)
4
15-20 reps
-
6A
Preacher Curl (Barbell)
4
10-12 reps
-
6B
Bicep Curl (Cable)
4
12-15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Lying Pullover (Cable)
4
10-12 reps
-
4B
Seated Row (Cable)
4
10-12 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Lying Pullover (Cable)
4
10-12 reps
-
4B
Seated Row (Cable)
4
10-12 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Lying Pullover (Cable)
4
10-12 reps
-
4B
Seated Row (Cable)
4
10-12 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Lying Pullover (Cable)
4
10-12 reps
-
4B
Seated Row (Cable)
4
10-12 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-12 reps
-
1B
Leg Curl
4
10-12 reps
-
2
Goblet Squat
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Sissy Squat
4
AMRAP
-
6
Walking Lunge (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
5
5 reps
-
3
Leg Curl
6
12-15 reps
-
4
Stiff Leg Deadlift
4
8-10 reps
-
5
Goblet Squat
4
10-12 reps
-
6
Belt Squat
4
20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-12 reps
-
1B
Leg Curl
4
10-12 reps
-
2
Goblet Squat
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Sissy Squat
4
AMRAP
-
6
Walking Lunge (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
5
5 reps
-
3
Leg Curl
6
12-15 reps
-
4
Stiff Leg Deadlift
4
8-10 reps
-
5
Goblet Squat
4
10-12 reps
-
6
Belt Squat
4
20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-12 reps
-
1B
Leg Curl
4
10-12 reps
-
2
Goblet Squat
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Sissy Squat
4
AMRAP
-
6
Walking Lunge (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
5
5 reps
-
3
Leg Curl
6
12-15 reps
-
4
Stiff Leg Deadlift
4
8-10 reps
-
5
Goblet Squat
4
10-12 reps
-
6
Belt Squat
4
20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-12 reps
-
1B
Leg Curl
4
10-12 reps
-
2
Goblet Squat
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Sissy Squat
4
AMRAP
-
6
Walking Lunge (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
5
5 reps
-
3
Leg Curl
6
12-15 reps
-
4
Stiff Leg Deadlift
4
8-10 reps
-
5
Goblet Squat
4
10-12 reps
-
6
Belt Squat
4
20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Stiff Leg Deadlift
4
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
3
12 reps
8 reps
-
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
4
15-20 reps
-
7
Goblet Squat
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Stiff Leg Deadlift
4
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
3
12 reps
8 reps
-
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
4
15-20 reps
-
7
Goblet Squat
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Stiff Leg Deadlift
4
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
3
12 reps
8 reps
-
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
4
15-20 reps
-
7
Goblet Squat
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Stiff Leg Deadlift
4
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
3
12 reps
8 reps
-
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
4
15-20 reps
-
7
Goblet Squat
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2A
Arnold Press
4
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Shrug (Dumbbell)
4
10-12 reps
-
4B
Face Pull
4
12-15 reps
-
5
Bicep Curl (Barbell)
6
10-12 reps
-
6
Bench Press (Close Grip)
6
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Barbell)
4
8-10 reps
-
4
Lat Pulldown
5
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
6-8 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Push Up
10
15 reps
-
8
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2A
Arnold Press
4
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Shrug (Dumbbell)
4
10-12 reps
-
4B
Face Pull
4
12-15 reps
-
5
Bicep Curl (Barbell)
6
10-12 reps
-
6
Bench Press (Close Grip)
6
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Barbell)
4
8-10 reps
-
4
Lat Pulldown
5
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
6-8 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Push Up
10
15 reps
-
8
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2A
Arnold Press
4
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Shrug (Dumbbell)
4
10-12 reps
-
4B
Face Pull
4
12-15 reps
-
5
Bicep Curl (Barbell)
6
10-12 reps
-
6
Bench Press (Close Grip)
6
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Barbell)
4
8-10 reps
-
4
Lat Pulldown
5
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
6-8 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Push Up
10
15 reps
-
8
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2A
Arnold Press
4
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Shrug (Dumbbell)
4
10-12 reps
-
4B
Face Pull
4
12-15 reps
-
5
Bicep Curl (Barbell)
6
10-12 reps
-
6
Bench Press (Close Grip)
6
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Barbell)
4
8-10 reps
-
4
Lat Pulldown
5
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
6-8 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Push Up
10
15 reps
-
8
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
2
10 reps
-
3
Shrug (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
2
10 reps
-
3
Shrug (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
2
10 reps
-
3
Shrug (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
2
10 reps
-
3
Shrug (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Extension
3
3
12 reps
8 reps
-
-
3A
Leg Extension
3
AMRAP
-
4
Leg Curl
4
12-15 reps
-
5
Sissy Squat
4
AMRAP
-
6
Seated Calf Raise
6
15-20 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4
Leg Extension
3
AMRAP
-
5
Lying Leg Curl
5
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
6 reps
-
2
Leg Extension
3
3
12 reps
8 reps
-
-
3A
Leg Extension
3
AMRAP
-
4
Leg Curl
4
12-15 reps
-
5
Sissy Squat
4
AMRAP
-
6
Seated Calf Raise
6
15-20 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4
Leg Extension
3
AMRAP
-
5
Lying Leg Curl
5
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
-
2
Leg Extension
3
3
12 reps
8 reps
-
-
3A
Leg Extension
3
AMRAP
-
4
Leg Curl
4
12-15 reps
-
5
Sissy Squat
4
AMRAP
-
6
Seated Calf Raise
6
15-20 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4
Leg Extension
3
AMRAP
-
5
Lying Leg Curl
5
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
-
2
Leg Extension
3
3
12 reps
8 reps
-
-
3A
Leg Extension
3
AMRAP
-
4
Leg Curl
4
12-15 reps
-
5
Sissy Squat
4
AMRAP
-
6
Seated Calf Raise
6
15-20 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4
Leg Extension
3
AMRAP
-
5
Lying Leg Curl
5
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Deadlift (Barbell)
3
5 reps
85%
3
Squat (Barbell)
3
5 reps
85%
4
Dip (Weighted)
4
15-20 reps
-
5
Pull-Up (Weighted)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Deadlift (Barbell)
6
2 reps
90%
3
Squat (Barbell)
6
2 reps
90%
4
Dip (Weighted)
4
15-20 reps
-
5
Pull-Up (Weighted)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
4
6 reps
70%
3
Squat (Barbell)
4
6 reps
70%
4
Dip (Weighted)
4
15-20 reps
-
5
Pull-Up (Weighted)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Squat (Barbell)
5
5 reps
75%
4
Dip (Weighted)
4
15-20 reps
-
5
Pull-Up (Weighted)
4
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)5 Sets
5 Reps
75%
2
Hip Thrust (Barbell)6 Sets
10 Reps
-
3
Leg Extension3 Sets
3 Sets
12 Reps
8 Reps
-
-
4A
Leg Extension3 Sets
AMRAP
-
5
Stiff Leg Deadlift5 Sets
10 Reps
-
6A
Walking Lunge (Dumbbell)4 Sets
15 Reps
-
6B
Squat (Barbell)4 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)10 Sets
10 Reps
-
2A
Pull-Up (Bodyweight)4 Sets
AMRAP
-
2B
Lat Pulldown4 Sets
10-12 Reps
-
3
One Arm Bent Over Row4 Sets
8-10 Reps
-
4
Seated Row (Cable)3 Sets
12-15 Reps
-
5A
Bicep Curl (Dumbbell)4 Sets
6-8 Reps
-
5B
Hammer Curl4 Sets
AMRAP
-
6
Hanging Leg Raise4 Sets
15-20 Reps
-
Day 4
1A
Leg Extension4 Sets
10-12 Reps
-
1B
Leg Curl4 Sets
10-12 Reps
-
2
Goblet Squat4 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)6 Sets
10 Reps
-
4
Seated Calf Raise4 Sets
15-20 Reps
-
5
Sissy Squat4 Sets
AMRAP
-
6
Walking Lunge (Dumbbell)4 Sets
15 Reps
-
Day 5
1
Overhead Press (Barbell)4 Sets
8 Reps
-
2A
Arnold Press4 Sets
8 Reps
-
2B
Seated Shoulder Press (Dumbbell)4 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
4A
Shrug (Dumbbell)4 Sets
10-12 Reps
-
4B
Face Pull4 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)6 Sets
10-12 Reps
-
6
Bench Press (Close Grip)6 Sets
10-12 Reps
-
Day 6
1
Squat (Barbell)10 Sets
10 Reps
-
2
Leg Extension3 Sets
3 Sets
12 Reps
8 Reps
-
-
3A
Leg Extension3 Sets
AMRAP
-
4
Leg Curl4 Sets
12-15 Reps
-
5
Sissy Squat4 Sets
AMRAP
-
6
Seated Calf Raise6 Sets
15-20 Reps
-
7
Hanging Leg Raise4 Sets
15-20 Reps
-
Day 1
1
Bench Press (Barbell)10 Sets
10 Reps
60%
2
Incline Chest Fly (Dumbbell)4 Sets
12-15 Reps
-
3
Dip (Weighted)4 Sets
15-20 Reps
-
4
Floor Press (Dumbbell)3 Sets
8-10 Reps
-
5
Tricep Rope Push Down (Cable)4 Sets
12-15 Reps
-
6
Push Up10 Sets
15 Reps
-
7
Hanging Leg Raise4 Sets
15-20 Reps
-