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Symmetry Wizard

by Justin R

Program Description

This 12-week periodized, full-body program is based on The Wizard’s Heavy/Light/Medium (H/L/M) framework. It progresses through three distinct 4-week blocks. The first block emphasizes mobility and correcting muscle imbalances with predominantly unilateral exercises. The second block transitions into more bilateral, compound movements while still incorporating some unilateral work to maintain symmetry and stability. The final block focuses mostly on heavy bilateral lifts for strength and hypertrophy, while still retaining a small amount of mobility and unilateral work to preserve the structural balance established in the earlier phases. Rest Times: Heavy Days: 2 minutes between sets. Light Days: About 1 minute between sets. Medium Days: 90 seconds between sets.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 30, 2024 06:33
  • Last Edited
    Jan 13, 2025 01:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Stick Dislocates
1
10 reps
-
2
Band Pull Apart
2
8 reps
-
3
Thread The Needle
1
10 reps
-
4
World's Greatest Stretch
1
5 reps
-
5
90/90 Hip Transition
1
10 reps
-
6
Good Morning (Bodyweight)
1
10 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
8
Single Arm Bench Press
2
8 reps
-
9
Alternating Dumbbell Curl
2
8 reps
-
10
Single Arm Shoulder Press
2
8 reps
-
11
Single Leg Romanian Deadlift
2
8 reps
-
12
Single Leg Calf Raise (Machine)
2
8 reps
-
13
Skull Crusher (Dumbbell)
2
8 reps
-
14
Single Arm Row (Dumbbell)
2
8 reps
-
15
Decline Sit Up (Weighted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stick Dislocates
1
10 reps
-
2
Band Pull Apart
2
8 reps
-
3
Thread The Needle
1
10 reps
-
4
World's Greatest Stretch
1
5 reps
-
5
90/90 Hip Transition
1
10 reps
-
6
Good Morning (Bodyweight)
1
10 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
8
Single Arm Bench Press
2
8 reps
-
9
Alternating Dumbbell Curl
2
8 reps
-
10
Single Arm Shoulder Press
2
8 reps
-
11
Single Leg Romanian Deadlift
2
8 reps
-
12
Single Leg Calf Raise (Machine)
2
8 reps
-
13
Skull Crusher (Dumbbell)
2
8 reps
-
14
Single Arm Row (Dumbbell)
2
8 reps
-
15
Decline Sit Up (Weighted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stick Dislocates
1
10 reps
-
2
Band Pull Apart
2
8 reps
-
3
Thread The Needle
1
10 reps
-
4
World's Greatest Stretch
1
5 reps
-
5
90/90 Hip Transition
1
10 reps
-
6
Good Morning (Bodyweight)
1
10 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
8
Single Arm Bench Press
2
8 reps
-
9
Alternating Dumbbell Curl
2
8 reps
-
10
Single Arm Shoulder Press
2
8 reps
-
11
Single Leg Romanian Deadlift
2
8 reps
-
12
Single Leg Calf Raise (Machine)
2
8 reps
-
13
Skull Crusher (Dumbbell)
2
8 reps
-
14
Single Arm Row (Dumbbell)
2
8 reps
-
15
Decline Sit Up (Weighted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stick Dislocates
1
10 reps
-
2
Band Pull Apart
2
8 reps
-
3
Thread The Needle
1
20 reps
-
4
World's Greatest Stretch
1
10 reps
-
5
90/90 Hip Transition
1
20 reps
-
6
Good Morning (Bodyweight)
1
10 reps
-
7
Bulgarian Split Squat (Dumbbell)
2
16 reps
-
8
Single Arm Bench Press
2
16 reps
-
9
Alternating Dumbbell Curl
2
16 reps
-
10
Single Arm Shoulder Press
2
16 reps
-
11
Single Leg Romanian Deadlift
2
16 reps
-
12
Single Leg Calf Raise (Machine)
2
16 reps
-
13
Skull Crusher (Dumbbell)
2
16 reps
-
14
Single Arm Row (Dumbbell)
2
16 reps
-
15
Decline Sit Up (Weighted)
2
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Lunge (Barbell)
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
5-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
-
8
Seated Calf Raise
3
8-10 reps
-
9
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Lunge (Barbell)
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
5-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
-
8
Seated Calf Raise
3
8-10 reps
-
9
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Lunge (Barbell)
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
5-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
-
8
Seated Calf Raise
3
8-10 reps
-
9
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Incline Dumbbell Chest Press (Bottom Hold)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
5-8 reps
-
3
Lunge (Barbell)
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
-
5
Seated Overhead Press (Dumbbell)
3
5-8 reps
-
6
Preacher Curl (Dumbbell)
3
5-8 reps
-
7
Overhead Tricep Extension (Dumbbell)
3
5-8 reps
-
8
Seated Calf Raise
3
8-10 reps
-
9
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pendlay Row
3
5-8 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Z Press (Barbell)
3
5-8 reps
-
6A
Bicep Curl (EZ Bar)
3
5-8 reps
-
6B
Skull Crusher (Ez Bar)
3
5-8 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pendlay Row
3
5-8 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Z Press (Barbell)
3
5-8 reps
-
6A
Bicep Curl (EZ Bar)
3
5-8 reps
-
6B
Skull Crusher (Ez Bar)
3
5-8 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pendlay Row
3
5-8 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Z Press (Barbell)
3
5-8 reps
-
6A
Bicep Curl (EZ Bar)
3
5-8 reps
-
6B
Skull Crusher (Ez Bar)
3
5-8 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Pendlay Row
3
5-8 reps
-
3
Squat (Barbell)
3
5-8 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Z Press (Barbell)
3
5-8 reps
-
6A
Bicep Curl (EZ Bar)
3
5-8 reps
-
6B
Skull Crusher (Ez Bar)
3
5-8 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Russian Twist (Dumbbell)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scapular Wall Slides
1
10 reps
-
2
Rubber Band Vertical Pull-A-Parts
2
8 reps
-
3
Thoracic Extension Stretch
1
10 reps
-
4
90/90 Hip Transition
1
10 reps
-
5
Good Morning (Bodyweight)
1
10 reps
-
6
Kettlebell Windmill
1
10 reps
-
7
Alternating Cable Crossover (High To Low)
2
15 reps
-
8
Lat Pulldown (Single Arm)
2
15 reps
-
9
Single Leg Leg Extension
2
15 reps
-
10
Single-Leg Leg Curl
2
15 reps
-
11
Seated Alternating Lateral
2
15 reps
-
12
Bayesian Curl
2
15 reps
-
13
Single Arm Pushdown
2
15 reps
-
14
Side Chop
2
15 reps
-
15
Single Leg Seated Calf Raise (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scapular Wall Slides
1
10 reps
-
2
Rubber Band Vertical Pull-A-Parts
2
8 reps
-
3
Thoracic Extension Stretch
1
10 reps
-
4
90/90 Hip Transition
1
10 reps
-
5
Good Morning (Bodyweight)
1
10 reps
-
6
Kettlebell Windmill
1
10 reps
-
7
Alternating Cable Crossover (High To Low)
2
15 reps
-
8
Lat Pulldown (Single Arm)
2
15 reps
-
9
Single Leg Leg Extension
2
15 reps
-
10
Single-Leg Leg Curl
2
15 reps
-
11
Seated Alternating Lateral
2
15 reps
-
12
Bayesian Curl
2
15 reps
-
13
Single Arm Pushdown
2
15 reps
-
14
Side Chop
2
15 reps
-
15
Single Leg Seated Calf Raise (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scapular Wall Slides
1
10 reps
-
2
Rubber Band Vertical Pull-A-Parts
2
8 reps
-
3
Thoracic Extension Stretch
1
10 reps
-
4
90/90 Hip Transition
1
10 reps
-
5
Good Morning (Bodyweight)
1
10 reps
-
6
Kettlebell Windmill
1
10 reps
-
7
Alternating Cable Crossover (High To Low)
2
15 reps
-
8
Lat Pulldown (Single Arm)
2
15 reps
-
9
Single Leg Leg Extension
2
15 reps
-
10
Single-Leg Leg Curl
2
15 reps
-
11
Seated Alternating Lateral
2
15 reps
-
12
Bayesian Curl
2
15 reps
-
13
Single Arm Pushdown
2
15 reps
-
14
Side Chop
2
15 reps
-
15
Single Leg Seated Calf Raise (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scapular Wall Slides
1
20 reps
-
2
Rubber Band Vertical Pull-A-Parts
2
16 reps
-
3
Thoracic Extension Stretch
1
20 reps
-
4
90/90 Hip Transition
1
20 reps
-
5
Good Morning (Bodyweight)
1
10 reps
-
6
Kettlebell Windmill
1
20 reps
-
7
Alternating Cable Crossover (High To Low)
2
30 reps
-
8
Lat Pulldown (Single Arm)
2
30 reps
-
9
Single Leg Leg Extension
2
30 reps
-
10
Single-Leg Leg Curl
2
30 reps
-
11
Seated Alternating Lateral
2
30 reps
-
12
Bayesian Curl
2
30 reps
-
13
Single Arm Pushdown
2
30 reps
-
14
Side Chop
2
30 reps
-
15
Single Leg Seated Calf Raise (Machine)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Grip Pushdown
3
12-15 reps
-
8
Standing Calf Raise (Machine)
3
12-15 reps
-
9
Plank with Shoulder Taps
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Grip Pushdown
3
12-15 reps
-
8
Standing Calf Raise (Machine)
3
12-15 reps
-
9
Plank with Shoulder Taps
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Grip Pushdown
3
12-15 reps
-
8
Standing Calf Raise (Machine)
3
12-15 reps
-
9
Plank with Shoulder Taps
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
3
12-15 reps
-
2
Standing Pullover (Cable)
3
12-15 reps
-
3
Single Leg Leg Extension
3
12-15 reps
-
4
Single-Leg Leg Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Grip Pushdown
3
12-15 reps
-
8
Standing Calf Raise (Machine)
3
12-15 reps
-
9
Plank with Shoulder Taps
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2
Lat Prayer
3
12-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
4
6 Ways
3
12-15 reps
-
5
Spider Curl
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Calf Raise
3
12-15 reps
-
8
Dynamic Side Plank
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2
Lat Prayer
3
12-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
4
6 Ways
3
12-15 reps
-
5
Spider Curl
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Calf Raise
3
12-15 reps
-
8
Dynamic Side Plank
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2
Lat Prayer
3
12-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
4
6 Ways
3
12-15 reps
-
5
Spider Curl
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Calf Raise
3
12-15 reps
-
8
Dynamic Side Plank
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
2
Lat Prayer
3
12-15 reps
-
3A
Leg Extension
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
4
6 Ways
3
12-15 reps
-
5
Spider Curl
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
7
Seated Calf Raise
3
12-15 reps
-
8
Dynamic Side Plank
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stick Dislocates
1
10 reps
-
2
Row (Band)
2
8 reps
-
3
Supine Scorpions
1
10 reps
-
4
Cat Cow Stretch
1
10 reps
-
5
90/90 Stretch
1
10 reps
-
6
Leg Swings
1
20 reps
-
7
Alternating Incline Dumbbell Chest Press (Bottom Hold)
2
12 reps
-
8
Single Arm Row (Cable)
2
12 reps
-
9
Walking Lunge (Dumbbell)
2
12 reps
-
10
Single Leg Romanian Deadlift (Cable)
2
12 reps
-
11
Single Arm Arnold Press
2
12 reps
-
12
Alternating Cable Curls
2
12 reps
-
13
One Arm Rope Push Down
2
12 reps
-
14
Single Leg Calf Raise
2
12 reps
-
15
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stick Dislocates
1
10 reps
-
2
Row (Band)
2
8 reps
-
3
Supine Scorpions
1
10 reps
-
4
Cat Cow Stretch
1
10 reps
-
5
90/90 Stretch
1
10 reps
-
6
Leg Swings
1
20 reps
-
7
Alternating Incline Dumbbell Chest Press (Bottom Hold)
2
12 reps
-
8
Single Arm Row (Cable)
2
12 reps
-
9
Walking Lunge (Dumbbell)
2
12 reps
-
10
Single Leg Romanian Deadlift (Cable)
2
12 reps
-
11
Single Arm Arnold Press
2
12 reps
-
12
Alternating Cable Curls
2
12 reps
-
13
One Arm Rope Push Down
2
12 reps
-
14
Single Leg Calf Raise
2
12 reps
-
15
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stick Dislocates
1
10 reps
-
2
Row (Band)
2
8 reps
-
3
Supine Scorpions
1
10 reps
-
4
Cat Cow Stretch
1
10 reps
-
5
90/90 Stretch
1
10 reps
-
6
Leg Swings
1
20 reps
-
7
Alternating Incline Dumbbell Chest Press (Bottom Hold)
2
12 reps
-
8
Single Arm Row (Cable)
2
12 reps
-
9
Walking Lunge (Dumbbell)
2
12 reps
-
10
Single Leg Romanian Deadlift (Cable)
2
12 reps
-
11
Single Arm Arnold Press
2
12 reps
-
12
Alternating Cable Curls
2
12 reps
-
13
One Arm Rope Push Down
2
12 reps
-
14
Single Leg Calf Raise
2
12 reps
-
15
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stick Dislocates
1
10 reps
-
2
Row (Band)
2
8 reps
-
3
Supine Scorpions
1
20 reps
-
4
Cat Cow Stretch
1
10 reps
-
5
90/90 Stretch
1
20 reps
-
6
Leg Swings
1
40 reps
-
7
Alternating Incline Dumbbell Chest Press (Bottom Hold)
2
24 reps
-
8
Single Arm Row (Cable)
2
24 reps
-
9
Walking Lunge (Dumbbell)
2
24 reps
-
10
Single Leg Romanian Deadlift (Cable)
2
24 reps
-
11
Single Arm Arnold Press
2
24 reps
-
12
Alternating Cable Curls
2
24 reps
-
13
One Arm Rope Push Down
2
24 reps
-
14
Single Leg Calf Raise
2
24 reps
-
15
Pallof Press
2
24 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Upright Row (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Machine)
3
8-12 reps
-
9
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Upright Row (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Machine)
3
8-12 reps
-
9
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Upright Row (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Machine)
3
8-12 reps
-
9
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
3
8-12 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Single Leg Press
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Upright Row (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Single Leg Calf Raise (Machine)
3
8-12 reps
-
9
Knee Raise (Captain's Chair)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
V-Stance Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Plank Walkout
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
V-Stance Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Plank Walkout
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
V-Stance Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Plank Walkout
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
V-Stance Leg Press
3
8-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Arnold Press
3
8-12 reps
-
6
Face Away Cable Curl
3
8-12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8
Calf Raise (Leg Press)
3
8-12 reps
-
9
Plank Walkout
3
4 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Stick Dislocates
1 Set
10 Reps
-
2
Band Pull Apart
2 Sets
8 Reps
-
3
Thread The Needle
1 Set
10 Reps
-
4
World's Greatest Stretch
1 Set
5 Reps
-
5
90/90 Hip Transition
1 Set
10 Reps
-
6
Good Morning (Bodyweight)
1 Set
10 Reps
-
7
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
8
Single Arm Bench Press
2 Sets
8 Reps
-
9
Alternating Dumbbell Curl
2 Sets
8 Reps
-
10
Single Arm Shoulder Press
2 Sets
8 Reps
-
11
Single Leg Romanian Deadlift
2 Sets
8 Reps
-
12
Single Leg Calf Raise (Machine)
2 Sets
8 Reps
-
13
Skull Crusher (Dumbbell)
2 Sets
8 Reps
-
14
Single Arm Row (Dumbbell)
2 Sets
8 Reps
-
15
Decline Sit Up (Weighted)
2 Sets
8 Reps
-
Day 2
1
Scapular Wall Slides
1 Set
10 Reps
-
2
Rubber Band Vertical Pull-A-Parts
2 Sets
8 Reps
-
3
Thoracic Extension Stretch
1 Set
10 Reps
-
4
90/90 Hip Transition
1 Set
10 Reps
-
5
Good Morning (Bodyweight)
1 Set
10 Reps
-
6
Kettlebell Windmill
1 Set
10 Reps
-
7
Alternating Cable Crossover (High To Low)
2 Sets
15 Reps
-
8
Lat Pulldown (Single Arm)
2 Sets
15 Reps
-
9
Single Leg Leg Extension
2 Sets
15 Reps
-
10
Single-Leg Leg Curl
2 Sets
15 Reps
-
11
Seated Alternating Lateral
2 Sets
15 Reps
-
12
Bayesian Curl
2 Sets
15 Reps
-
13
Single Arm Pushdown
2 Sets
15 Reps
-
14
Side Chop
2 Sets
15 Reps
-
15
Single Leg Seated Calf Raise (Machine)
2 Sets
15 Reps
-
Day 3
1
Stick Dislocates
1 Set
10 Reps
-
2
Row (Band)
2 Sets
8 Reps
-
3
Supine Scorpions
1 Set
10 Reps
-
4
Cat Cow Stretch
1 Set
10 Reps
-
5
90/90 Stretch
1 Set
10 Reps
-
6
Leg Swings
1 Set
20 Reps
-
7
Alternating Incline Dumbbell Chest Press (Bottom Hold)
2 Sets
12 Reps
-
8
Single Arm Row (Cable)
2 Sets
12 Reps
-
9
Walking Lunge (Dumbbell)
2 Sets
12 Reps
-
10
Single Leg Romanian Deadlift (Cable)
2 Sets
12 Reps
-
11
Single Arm Arnold Press
2 Sets
12 Reps
-
12
Alternating Cable Curls
2 Sets
12 Reps
-
13
One Arm Rope Push Down
2 Sets
12 Reps
-
14
Single Leg Calf Raise
2 Sets
12 Reps
-
15
Pallof Press
2 Sets
12 Reps
-