Program Description
Gainz
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 08, 2024 10:30
- Last EditedMay 14, 2024 03:11
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
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Seated Calf Raise
3
10 reps
9
Standing Calf Raise
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
2
Push Up
1
5 reps
3
Chest Fly (Cable)
3
10 reps
4
Bench Press (Dumbbell)
3
10 reps
5
Overhead Press (Dumbbell)
3
10 reps
6
Kroc Row
3
10 reps
7
Lat Pulldown
3
10 reps
8
Lateral Raise (Dumbbell)
3
12 reps
9
Bicep Curl (Cable)
3
10 reps
10
Tricep Pushdown (Cable)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
2
Suitcase Carry
1
AMRAP
3
Sled
1
AMRAP
4
Dead Hang
1
AMRAP
5
Hanging Leg Raise
1
AMRAP
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
2
Lying Leg Curl
3
10 reps
3
Leg Extension
3
10 reps
4
Goblet Squat
3
10 reps
5
Trap Bar Deadlift
3
5 reps
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
7
Pistol Squat
3
5 reps
8
Hip Adductor (Machine)
3
10 reps
9
Seated Calf Raise
3
10 reps
10
Standing Calf Raise
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
1B
Inverted Row
2
10 reps
2
Chest Fly (Cable)
3
10 reps
3
Bench Press (Dumbbell)
3
5 reps
4
Overhead Press (Dumbbell)
3
10 reps
5
Kroc Row
3
10 reps
6
Lat Pulldown
3
10 reps
7
Lateral Raise (Dumbbell)
3
12 reps
8
Bicep Curl (Cable)
3
10 reps
9
Tricep Pushdown (Cable)
3
10 reps
Week 1
1 / 12 Weeks
Day 5
1A
Push Up2 Sets
10 Reps
1B
Inverted Row2 Sets
10 Reps
2
Chest Fly (Cable)3 Sets
10 Reps
3
Bench Press (Dumbbell)3 Sets
5 Reps
4
Overhead Press (Dumbbell)3 Sets
10 Reps
5
Kroc Row3 Sets
10 Reps
6
Lat Pulldown3 Sets
10 Reps
7
Lateral Raise (Dumbbell)3 Sets
12 Reps
8
Bicep Curl (Cable)3 Sets
10 Reps
9
Tricep Pushdown (Cable)3 Sets
10 Reps
Day 2
1A
Push Up2 Sets
10 Reps
1B
Inverted Row2 Sets
10 Reps
2
Chest Fly (Cable)3 Sets
10 Reps
3
Bench Press (Dumbbell)3 Sets
5 Reps
4
Overhead Press (Dumbbell)3 Sets
10 Reps
5
Kroc Row3 Sets
10 Reps
6
Lat Pulldown3 Sets
10 Reps
7
Lateral Raise (Dumbbell)3 Sets
12 Reps
8
Bicep Curl (Cable)3 Sets
10 Reps
9
Tricep Pushdown (Cable)3 Sets
10 Reps
Day 4
1
Hyperextension3 Sets
15 Reps
2
Lying Leg Curl3 Sets
10 Reps
3
Leg Extension3 Sets
10 Reps
4
Goblet Squat3 Sets
10 Reps
5
Trap Bar Deadlift3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
7
Pistol Squat3 Sets
5 Reps
8
Hip Adductor (Machine)3 Sets
10 Reps
9
Seated Calf Raise3 Sets
10 Reps
10
Standing Calf Raise3 Sets
10 Reps
Day 1
1
Hyperextension3 Sets
15 Reps
2
Lying Leg Curl3 Sets
10 Reps
3
Leg Extension3 Sets
10 Reps
4
Goblet Squat3 Sets
10 Reps
5
Trap Bar Deadlift3 Sets
5 Reps
6
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
7
Pistol Squat3 Sets
5 Reps
8
Hip Adductor (Machine)3 Sets
10 Reps
9
Seated Calf Raise3 Sets
10 Reps
10
Standing Calf Raise3 Sets
10 Reps
Day 3
1
Farmer's Walk (Weighted)1 Set
AMRAP
2
Suitcase Carry1 Set
AMRAP
3
Sled1 Set
AMRAP
4
Dead Hang1 Set
AMRAP
5
Hanging Leg Raise1 Set
AMRAP