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BoostcampPNG

Ultimate Gaynes + Joint v4

by Farrukh Khan
1 athletes joined

Program Description

He

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 09, 2024 01:19
  • Last Edited
    Oct 28, 2024 11:51
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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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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
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Week 1
1 / 12 Weeks
Day 2
1
Upper Circle Crunch
3 Sets
-
2
Power Over
3 Sets
10 Reps
-
3
Deadlift (Barbell)
3 Sets
-
4
Zercher Squat (Barbell)
3 Sets
-
5
Lying Leg Curl
3 Sets
-
6
Leg Extension
3 Sets
-
7
Hip Thrust (Dumbbell)
3 Sets
-
8
Brachialis Curl
3 Sets
-
9
Standing Calf Raise
3 Sets
-
10
Dips Between Chairs
3 Sets
-
11
Pull-Up (Bodyweight)
2 Sets
1 Set
2 Reps
-
-
Day 4
1
Windshield Wipers
1 Set
-
2
Oblique Crunch
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Squat (Barbell)
3 Sets
-
5
Inverted Row
3 Sets
-
6
Leg Press
3 Sets
-
7
One Arm Lat Pull Down
3 Sets
-
8
Overhead Tricep Extension (Cable)
3 Sets
-
9
Y Raise
3 Sets
-
10
Abduction & Adduction
12 Sets
-
11
Joint Mobility
1 Set
-
Day 3
1
Swiper
1 Set
-
2
Knee Tuck (Lower Abs)
1 Set
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Reverse cable fly
3 Sets
-
6
Bent Over Row (Barbell)
3 Sets
-
7
Throat Pull
3 Sets
-
8
Face Pull
3 Sets
-
9A
Neck Curl
3 Sets
-
9B
Neck Extension
3 Sets
-
10
Knee Over Toes
1 Set
-
Day 1
1
Lying Leg Raise
3 Sets
-
2
Corkscrew
3 Sets
-
3
Overhead Press (Dumbbell)
3 Sets
-
4
Bench Press (Dumbbell)
3 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Chest Fly (Cable)
3 Sets
-
7A
Lying Tricep Extension (Barbell)
3 Sets
-
7B
Bench Press (Close Grip)
3 Sets
-
8
Rocking Pushdown
3 Sets
-
9
One Arm Lateral Raise (Cable)
3 Sets
-
10
Delt Raise
3 Sets
-
11
Joint Mobility
1 Set
-