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Ai-bodybuilding On a cut

by The terrific A.
3 athletes joined
5.0
(1 rating)

Program Description

A high intensity lower volume 3 day a week routine for cutting, make sure to allocate more calories and carbs before these workouts. Personally I’ll be doing some light cardio 6x a week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 30, 2024 10:30
  • Last Edited
    Oct 29, 2024 11:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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 (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
3-5 Reps
-
1B
Seated Row (Cable)
3 Sets
6 Reps
-
2
Front Squat (Paused)
3 Sets
3-5 Reps
-
3A
Overhead Press (Dumbbell)
3 Sets
6 Reps
-
3B
Pull-Up (Weighted)
2 Sets
5 Reps
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5A
Bicep Curl (Cable)
3 Sets
6 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
-
6
Dead Hang
1 Set
AMRAP
-
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
Day 2
1A
One Arm Bent Over Row
2 Sets
6 Reps
-
1B
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Squat (Paused)
3 Sets
5 Reps
-
3A
Dip (Weighted)
2 Sets
8-10 Reps
-
3B
Upright Row (Dumbbell)
2 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6 Reps
-
5A
Arnold Press
3 Sets
6 Reps
-
5B
Lat Pulldown
2 Sets
5 Reps
-
6
Hammer Curl
3 Sets
6 Reps
-
7
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
Day 3
1A
Chest Press (Machine)
2 Sets
8 Reps
-
1B
Pull-Up (Weighted)
3 Sets
8 Reps
-
2A
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
2B
Leg Press
2 Sets
8 Reps
-
3
Clean and Press
2 Sets
6 Reps
-
4
Shoulder Press (Machine)
2 Sets
8 Reps
-
5A
Skull Crusher (Barbell)
3 Sets
8 Reps
-
5B
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
7
V-Up
3 Sets
AMRAP
-