Program Description
the purpose if the program is to gain strength in important movements like squats and pullups while also sculpting the body in desired ways.
Program Overview
- LevelBeginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedDec 30, 2023 06:13
- Last EditedJul 23, 2024 11:12
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
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
1
8-12 reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
2A
Push Up
5
20+ reps
2B
Hammer Curl
4
8-12 reps
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
3B
Dip (Assisted)
4
20+ reps
4A
Single Arm Row (Dumbbell)
3
8-12 reps
4B
Pike push up
3
20+ reps
5
Dead Hang
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3B
Calf Raise (Bodyweight)
3
10-15 reps
4A
Hamstring Curl
4
10-20 reps
4B
Leg Extension
4
10-20 reps
5
Sit Up
4
12-15 reps
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Bodyweight)5 Sets
8+ Reps
2A
Push Up5 Sets
20+ Reps
2B
Hammer Curl4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)4 Sets
8-12 Reps
3B
Dip (Assisted)4 Sets
20+ Reps
4A
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
4B
Pike push up3 Sets
20+ Reps
5
Dead Hang3 Sets
1 mins
Day 4
1
High Bar Squat (Barbell)3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)3 Sets
10-15 Reps
4A
Hamstring Curl4 Sets
10-20 Reps
4B
Leg Extension4 Sets
10-20 Reps
5
Sit Up4 Sets
12-15 Reps
Day 1
1
Chin-Up (Bodyweight)5 Sets
8+ Reps
2A
Push Up5 Sets
20+ Reps
2B
Hammer Curl4 Sets
8-12 Reps
3A
One Arm Lateral Raise (Dumbbell)4 Sets
8-12 Reps
3B
Dip (Assisted)4 Sets
1 Set
8-12 Reps
-
4A
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
4B
Pike push up3 Sets
20+ Reps
5
Dead Hang3 Sets
1 mins
Day 2
1
High Bar Squat (Barbell)3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
3B
Calf Raise (Bodyweight)3 Sets
10-15 Reps
4A
Hamstring Curl4 Sets
10-20 Reps
4B
Leg Extension4 Sets
10-20 Reps
5
Sit Up4 Sets
12-15 Reps