The Beast Form - Building Berserk Zodd’s Physique

1 athletes joined

Program Description

Incarnate Powerlifters Nightmare

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
70 minutes
Created
Feb 26, 2025 09:56
Last Edited
Feb 26, 2025 10:49

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

3 Sets

0.4 mins

Bicep Curl (Cable)

3 Sets

10-12 Reps

Overhead Press (Dumbbell)

4 Sets

6-12 Reps

Lying Rear Lateral Raise

4 Sets

10-15 Reps

Tricep Extension (Cable)

4 Sets

8-14 Reps

Bench Press (Dumbbell)

4 Sets

10-15 Reps

Hammer Curl

4 Sets

12-15 Reps

Windshield Wipers

4 Sets

AMRAP

Neck Curl

4 Sets

12-20 Reps

Day 3

Incline Bench Press (Barbell)

4 Sets

6-10 Reps

Face Pull

4 Sets

15-20 Reps

Chin-Up (Weighted)

4 Sets

4-8 Reps

Skull Crusher

4 Sets

6-12 Reps

Preacher Curl (Barbell)

4 Sets

8-20 Reps

Upright Row (Barbell)

4 Sets

10-12 Reps

Hanging Leg Raise

4 Sets

AMRAP

Neck Curl

4 Sets

12-20 Reps

Day 2

Squat (Smith Machine)

4 Sets

4-6 Reps

Seated Calf Raise

4 Sets

15-20 Reps

Lat Pulldown

4 Sets

10-15 Reps

Hyperextension

4 Sets

15-20 Reps

Split Squat (Dumbbell)

4 Sets

10-15 Reps

Hip Thrust (Machine)

4 Sets

8-12 Reps

Captains Of Crush

4 Sets

AMRAP

Day 4

Deadlift (Barbell)

3 Sets

5 Reps

Standing Calf Raise

4 Sets

10-15 Reps

Power Clean

4 Sets

8-10 Reps

Hyperextension

4 Sets

10-12 Reps

Towel Grip

4 Sets

0.2-0.5 mins

Hack Squat

4 Sets

10-15 Reps

Shrug (Barbell)

4 Sets

12-15 Reps

Captains Of Crush

4 Sets

AMRAP

Day 5

Bench Press (Close Grip)

4 Sets

6-10 Reps

Seal Row

4 Sets

8-12 Reps

Bicep Curl (EZ Bar)

4 Sets

4-6 Reps

Tricep Rope Push Down (Cable)

4 Sets

10-15 Reps

Lu Raise

4 Sets

12-15 Reps

Pinwheel Curl

4 Sets

8-12 Reps

Reverse Wrist Curl (Barbell)

4 Sets

10-12 Reps

Decline Sit Up (Weighted)

4 Sets

AMRAP

Neck Curl

4 Sets

12-20 Reps