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Modified Guts Program

by Quinn Ingle
5 athletes joined

Program Description

This is a modified version of Natural Hypertrophy's Guts program. I added more quads and forearm work as well as some rear delt and shoulder isolation work

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2024 08:56
  • Last Edited
    Nov 30, 2024 01:45
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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
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
1B
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
2A
Seated Shoulder Press (Dumbbell)
4 Sets
6-12 Reps
-
2B
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3A
Single Arm Tricep Extension (Cable)
4 Sets
10-15 Reps
-
3B
Neck Extension
4 Sets
10-20 Reps
-
3C
Plank (Weighted)
4 Sets
AMRAP
-
3D
Wrist Curls
4 Sets
10-15 Reps
-
Day 2
1A
Wide Grip Pull-Up
4 Sets
AMRAP
-
1B
Leg Extension
4 Sets
10-15 Reps
-
2A
Hyperextension
4 Sets
8-12 Reps
-
2B
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
3A
Calf Raise (Leg Press)
4 Sets
10-20 Reps
-
3B
Single Leg Press
4 Sets
10-15 Reps
-
4A
Upright Row (Cable)
4 Sets
6-10 Reps
-
4B
Seated Row (Cable)
4 Sets
8-12 Reps
-
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
-
1B
Reverse Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2B
Neck Curl
4 Sets
10-15 Reps
-
3A
JM Press
4 Sets
8-12 Reps
-
3B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
-
4A
Platz Squat
4 Sets
8-12 Reps
-
4B
Face Pull
4 Sets
10-15 Reps
-
Day 4
1A
Deadlift (Trapbar)
4 Sets
4 Reps
@10
1B
Seated Calf Raise
4 Sets
15-20 Reps
-
2A
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
2B
Lat Pulldown
4 Sets
8-12 Reps
-
3A
Lunge (Dumbbell)
4 Sets
8-12 Reps
-
3B
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3C
Kettlebell Towel Hold
4 Sets
15-30 mins
-