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Short Cut To Size (from.Jim Stoppani)

by 김성진
58 athletes joined

Program Description

Power and Hypertrophy Program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 14, 2024 03:20
  • Last Edited
    Dec 08, 2024 03:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
3
12-15 reps
60%
2
Bench Press (Barbell)
2
AMRAP
60%
3
Incline Bench Press (Barbell)
2
12-15 reps
60%
4
Incline Bench Press (Barbell)
2
AMRAP
60%
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
60%
6
Incline Chest Fly (Dumbbell)
2
AMRAP
60%
7
Cable Crossover
2
12-15 reps
60%
8
Cable Crossover
2
AMRAP
60%
9
Tricep Pushdown (Cable)
2
12-15 reps
60%
10
Tricep Pushdown (Cable)
2
AMRAP
60%
11
Lying Tricep Extension (Barbell)
2
12-15 reps
60%
12
Lying Tricep Extension (Barbell)
2
AMRAP
60%
13
Overhead Tricep Extension (Cable)
2
12-15 reps
60%
14
Overhead Tricep Extension (Cable)
2
AMRAP
60%
15
Standing Calf Raise
3
25-30 reps
60%
16
Standing Calf Raise
2
AMRAP
60%
17
Seated Calf Raise
3
25-30 reps
60%
18
Seated Calf Raise
2
AMRAP
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9-11 reps
70%
2
Bench Press (Barbell)
2
AMRAP
70%
3
Incline Bench Press (Barbell)
2
9-11 reps
70%
4
Incline Bench Press (Barbell)
2
AMRAP
70%
5
Incline Chest Fly (Dumbbell)
2
9-11 reps
70%
6
Incline Chest Fly (Dumbbell)
2
AMRAP
70%
7
Cable Crossover
2
9-11 reps
70%
8
Cable Crossover
2
AMRAP
70%
9
Tricep Pushdown (Cable)
2
9-11 reps
70%
10
Tricep Pushdown (Cable)
2
AMRAP
70%
11
Lying Tricep Extension (Barbell)
2
9-11 reps
70%
12
Lying Tricep Extension (Barbell)
2
AMRAP
70%
13
Overhead Tricep Extension (Cable)
2
9-11 reps
70%
14
Overhead Tricep Extension (Cable)
2
AMRAP
70%
15
Standing Calf Raise
3
15-20 reps
70%
16
Standing Calf Raise
2
AMRAP
70%
17
Seated Calf Raise
3
15-20 reps
70%
18
Seated Calf Raise
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6-8 reps
6-15 reps
75%
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
6-8 reps
75%
4
Incline Bench Press (Barbell)
1
AMRAP
60%
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
75%
6
Incline Chest Fly (Dumbbell)
1
AMRAP
60%
7
Cable Crossover
3
6-8 reps
75%
8
Cable Crossover
1
AMRAP
60%
9
Tricep Pushdown (Cable)
3
6-8 reps
75%
10
Tricep Pushdown (Cable)
1
AMRAP
60%
11
Lying Tricep Extension (Barbell)
3
6-8 reps
75%
12
Lying Tricep Extension (Barbell)
1
AMRAP
60%
13
Overhead Tricep Extension (Cable)
3
6-8 reps
75%
14
Overhead Tricep Extension (Cable)
1
AMRAP
60%
15
Standing Calf Raise
4
10-14 reps
75%
16
Standing Calf Raise
1
AMRAP
60%
17
Seated Calf Raise
4
10-14 reps
75%
18
Seated Calf Raise
1
AMRAP
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
3-5 reps
85%
4
Incline Bench Press (Barbell)
1
AMRAP
60%
5
Incline Chest Fly (Dumbbell)
3
3-5 reps
85%
6
Incline Chest Fly (Dumbbell)
1
AMRAP
60%
7
Cable Crossover
3
3-5 reps
85%
8
Cable Crossover
1
AMRAP
60%
9
Tricep Pushdown (Cable)
3
3-5 reps
85%
10
Tricep Pushdown (Cable)
1
AMRAP
60%
11
Lying Tricep Extension (Barbell)
3
3-5 reps
85%
12
Lying Tricep Extension (Barbell)
1
AMRAP
60%
13
Overhead Tricep Extension (Cable)
3
3-5 reps
85%
14
Overhead Tricep Extension (Cable)
1
AMRAP
60%
15
Standing Calf Raise
4
6-9 reps
85%
16
Standing Calf Raise
1
AMRAP
60%
17
Seated Calf Raise
4
6-9 reps
85%
18
Seated Calf Raise
1
AMRAP
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
65%
2
Bench Press (Barbell)
2
AMRAP
65%
3
Incline Bench Press (Barbell)
2
12-15 reps
65%
4
Incline Bench Press (Barbell)
2
AMRAP
65%
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
65%
6
Incline Chest Fly (Dumbbell)
2
AMRAP
65%
7
Cable Crossover
2
12-15 reps
65%
8
Cable Crossover
2
AMRAP
65%
9
Tricep Pushdown (Cable)
2
12-15 reps
65%
10
Tricep Pushdown (Cable)
2
AMRAP
65%
11
Lying Tricep Extension (Barbell)
2
12-15 reps
65%
12
Lying Tricep Extension (Barbell)
2
AMRAP
65%
13
Overhead Tricep Extension (Cable)
2
12-15 reps
65%
14
Overhead Tricep Extension (Cable)
2
AMRAP
65%
15
Standing Calf Raise
3
25-30 reps
65%
16
Standing Calf Raise
2
AMRAP
65%
17
Seated Calf Raise
3
25-30 reps
65%
18
Seated Calf Raise
2
AMRAP
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9-11 reps
75%
2
Bench Press (Barbell)
2
AMRAP
75%
3
Incline Bench Press (Barbell)
2
9-11 reps
75%
4
Incline Bench Press (Barbell)
2
AMRAP
75%
5
Incline Chest Fly (Dumbbell)
2
9-11 reps
75%
6
Incline Chest Fly (Dumbbell)
2
AMRAP
75%
7
Cable Crossover
2
9-11 reps
75%
8
Cable Crossover
2
AMRAP
75%
9
Tricep Pushdown (Cable)
2
9-11 reps
75%
10
Tricep Pushdown (Cable)
2
AMRAP
75%
11
Lying Tricep Extension (Barbell)
2
9-11 reps
75%
12
Lying Tricep Extension (Barbell)
2
AMRAP
75%
13
Overhead Tricep Extension (Cable)
2
9-11 reps
75%
14
Overhead Tricep Extension (Cable)
2
AMRAP
75%
15
Standing Calf Raise
3
15-20 reps
75%
16
Standing Calf Raise
2
AMRAP
75%
17
Seated Calf Raise
3
15-20 reps
75%
18
Seated Calf Raise
2
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6-8 reps
6-15 reps
80%
80%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Barbell)
3
6-8 reps
80%
4
Incline Bench Press (Barbell)
1
AMRAP
65%
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
80%
6
Incline Chest Fly (Dumbbell)
1
AMRAP
65%
7
Cable Crossover
3
6-8 reps
80%
8
Cable Crossover
1
AMRAP
65%
9
Tricep Pushdown (Cable)
3
6-8 reps
80%
10
Tricep Pushdown (Cable)
1
AMRAP
65%
11
Lying Tricep Extension (Barbell)
3
6-8 reps
80%
12
Lying Tricep Extension (Barbell)
1
AMRAP
65%
13
Overhead Tricep Extension (Cable)
3
6-8 reps
80%
14
Overhead Tricep Extension (Cable)
1
AMRAP
65%
15
Standing Calf Raise
4
10-14 reps
80%
16
Standing Calf Raise
1
AMRAP
65%
17
Seated Calf Raise
4
10-14 reps
80%
18
Seated Calf Raise
1
AMRAP
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
90%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Barbell)
3
3-5 reps
90%
4
Incline Bench Press (Barbell)
1
AMRAP
65%
5
Incline Chest Fly (Dumbbell)
3
3-5 reps
90%
6
Incline Chest Fly (Dumbbell)
1
AMRAP
65%
7
Cable Crossover
3
3-5 reps
90%
8
Cable Crossover
1
AMRAP
65%
9
Tricep Pushdown (Cable)
3
3-5 reps
90%
10
Tricep Pushdown (Cable)
1
AMRAP
65%
11
Lying Tricep Extension (Barbell)
3
3-5 reps
90%
12
Lying Tricep Extension (Barbell)
1
AMRAP
65%
13
Overhead Tricep Extension (Cable)
3
3-5 reps
90%
14
Overhead Tricep Extension (Cable)
1
AMRAP
65%
15
Standing Calf Raise
4
6-9 reps
90%
16
Standing Calf Raise
1
AMRAP
65%
17
Seated Calf Raise
4
6-9 reps
90%
18
Seated Calf Raise
1
AMRAP
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12-15 reps
70%
2
Bench Press (Barbell)
2
AMRAP
70%
3
Incline Bench Press (Barbell)
2
12-15 reps
70%
4
Incline Bench Press (Barbell)
2
AMRAP
70%
5
Incline Chest Fly (Dumbbell)
2
12-15 reps
70%
6
Incline Chest Fly (Dumbbell)
2
AMRAP
70%
7
Cable Crossover
2
12-15 reps
70%
8
Cable Crossover
2
AMRAP
70%
9
Tricep Pushdown (Cable)
2
12-15 reps
70%
10
Tricep Pushdown (Cable)
2
AMRAP
70%
11
Lying Tricep Extension (Barbell)
2
12-15 reps
70%
12
Lying Tricep Extension (Barbell)
2
AMRAP
70%
13
Overhead Tricep Extension (Cable)
2
12-15 reps
70%
14
Overhead Tricep Extension (Cable)
2
AMRAP
70%
15
Standing Calf Raise
3
25-30 reps
70%
16
Standing Calf Raise
2
AMRAP
70%
17
Seated Calf Raise
3
25-30 reps
70%
18
Seated Calf Raise
2
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9-11 reps
80%
2
Bench Press (Barbell)
2
AMRAP
80%
3
Incline Bench Press (Barbell)
2
9-11 reps
80%
4
Incline Bench Press (Barbell)
2
AMRAP
80%
5
Incline Chest Fly (Dumbbell)
2
9-11 reps
80%
6
Incline Chest Fly (Dumbbell)
2
AMRAP
80%
7
Cable Crossover
2
9-11 reps
80%
8
Cable Crossover
2
AMRAP
80%
9
Tricep Pushdown (Cable)
2
9-11 reps
80%
10
Tricep Pushdown (Cable)
2
AMRAP
80%
11
Lying Tricep Extension (Barbell)
2
9-11 reps
80%
12
Lying Tricep Extension (Barbell)
2
AMRAP
80%
13
Overhead Tricep Extension (Cable)
2
9-11 reps
80%
14
Overhead Tricep Extension (Cable)
2
AMRAP
80%
15
Standing Calf Raise
3
15-20 reps
80%
16
Standing Calf Raise
2
AMRAP
80%
17
Seated Calf Raise
3
15-20 reps
80%
18
Seated Calf Raise
2
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6-8 reps
6-15 reps
85%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Barbell)
3
6-8 reps
85%
4
Incline Bench Press (Barbell)
1
AMRAP
70%
5
Incline Chest Fly (Dumbbell)
3
6-8 reps
85%
6
Incline Chest Fly (Dumbbell)
1
AMRAP
70%
7
Cable Crossover
3
6-8 reps
85%
8
Cable Crossover
1
AMRAP
70%
9
Tricep Pushdown (Cable)
3
6-8 reps
85%
10
Tricep Pushdown (Cable)
1
AMRAP
70%
11
Lying Tricep Extension (Barbell)
3
6-8 reps
85%
12
Lying Tricep Extension (Barbell)
1
AMRAP
70%
13
Overhead Tricep Extension (Cable)
3
6-8 reps
85%
14
Overhead Tricep Extension (Cable)
1
AMRAP
70%
15
Standing Calf Raise
4
10-14 reps
85%
16
Standing Calf Raise
1
AMRAP
70%
17
Seated Calf Raise
4
10-14 reps
85%
18
Seated Calf Raise
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
95%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Barbell)
3
3-5 reps
95%
4
Incline Bench Press (Barbell)
1
AMRAP
70%
5
Incline Chest Fly (Dumbbell)
3
3-5 reps
95%
6
Incline Chest Fly (Dumbbell)
1
AMRAP
70%
7
Cable Crossover
3
3-5 reps
95%
8
Cable Crossover
1
AMRAP
70%
9
Tricep Pushdown (Cable)
3
3-5 reps
95%
10
Tricep Pushdown (Cable)
1
AMRAP
70%
11
Lying Tricep Extension (Barbell)
3
3-5 reps
95%
12
Lying Tricep Extension (Barbell)
1
AMRAP
70%
13
Overhead Tricep Extension (Cable)
3
3-5 reps
95%
14
Overhead Tricep Extension (Cable)
1
AMRAP
70%
15
Standing Calf Raise
4
6-9 reps
95%
16
Standing Calf Raise
1
AMRAP
70%
17
Seated Calf Raise
4
6-9 reps
95%
18
Seated Calf Raise
1
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12-15 reps
60%
2
Bent Over Row (Dumbbell)
2
AMRAP
60%
3
Wide Grip Lat Pulldown
2
12-15 reps
60%
4
Wide Grip Lat Pulldown
2
AMRAP
60%
5
Standing Pulldown
2
12-15 reps
60%
6
Standing Pulldown
2
AMRAP
60%
7
Arm Pull Down
2
12-15 reps
60%
8
Arm Pull Down
2
AMRAP
60%
9
Bicep Curl (Barbell)
2
12-15 reps
60%
10
Bicep Curl (Barbell)
2
AMRAP
60%
11
Incline Curl (Dumbbell)
2
12-15 reps
60%
12
Incline Curl (Dumbbell)
2
AMRAP
60%
13
One-Arm High Cable Curl
2
12-15 reps
60%
14
One-Arm High Cable Curl
2
AMRAP
60%
15
Hip Thrust (Bodyweight)
2
20-30 reps
60%
16
Hip Thrust (Bodyweight)
2
AMRAP
60%
17
Abs Crunch (Bodyweight)
2
20-30 reps
60%
18
Abs Crunch (Bodyweight)
2
AMRAP
60%
19
Oblique Crunch
2
20-30 reps
60%
20
Oblique Crunch
2
AMRAP
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
9-11 reps
70%
2
Bent Over Row (Dumbbell)
2
AMRAP
70%
3
Wide Grip Lat Pulldown
2
9-11 reps
70%
4
Wide Grip Lat Pulldown
2
AMRAP
70%
5
Standing Pulldown
2
9-11 reps
70%
6
Standing Pulldown
2
AMRAP
70%
7
Arm Pull Down
2
9-11 reps
70%
8
Arm Pull Down
2
AMRAP
70%
9
Bicep Curl (Barbell)
2
9-11 reps
70%
10
Bicep Curl (Barbell)
2
AMRAP
70%
11
Incline Curl (Dumbbell)
2
9-11 reps
70%
12
Incline Curl (Dumbbell)
2
AMRAP
70%
13
One-Arm High Cable Curl
2
9-11 reps
70%
14
One-Arm High Cable Curl
2
AMRAP
70%
15
Hanging Leg Raise
2
15-19 reps
70%
16
Hanging Leg Raise
2
AMRAP
70%
17
Abs Crunch (Weighted)
2
15-19 reps
70%
18
Abs Crunch (Weighted)
2
AMRAP
70%
19
Side Bend (Dumbbell)
2
15-19 reps
70%
20
Side Bend (Dumbbell)
2
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6-8 reps
75%
2
Bent Over Row (Dumbbell)
1
AMRAP
60%
3
Wide Grip Lat Pulldown
3
6-8 reps
75%
4
Wide Grip Lat Pulldown
1
AMRAP
60%
5
Standing Pulldown
3
6-8 reps
75%
6
Standing Pulldown
1
AMRAP
60%
7
Arm Pull Down
3
6-8 reps
75%
8
Arm Pull Down
1
AMRAP
60%
9
Bicep Curl (Barbell)
3
6-8 reps
75%
10
Bicep Curl (Barbell)
1
AMRAP
60%
11
Incline Curl (Dumbbell)
3
6-8 reps
75%
12
Incline Curl (Dumbbell)
1
AMRAP
60%
13
One-Arm High Cable Curl
3
6-8 reps
75%
14
One-Arm High Cable Curl
1
AMRAP
60%
15
Hip Thrust (Barbell)
3
10-14 reps
75%
16
Hip Thrust (Barbell)
1
AMRAP
60%
17
Cable Crunch
3
10-14 reps
75%
18
Cable Crunch
1
AMRAP
60%
19
Side Crunch (Cable)
3
10-14 reps
75%
20
Side Crunch (Cable)
1
AMRAP
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
3-5 reps
85%
2
Bent Over Row (Dumbbell)
1
AMRAP
60%
3
Wide Grip Lat Pulldown
3
3-5 reps
85%
4
Wide Grip Lat Pulldown
1
AMRAP
60%
5
Standing Pulldown
3
3-5 reps
85%
6
Standing Pulldown
1
AMRAP
60%
7
Arm Pull Down
3
3-5 reps
85%
8
Arm Pull Down
1
AMRAP
60%
9
Bicep Curl (Barbell)
3
3-5 reps
85%
10
Bicep Curl (Barbell)
1
AMRAP
60%
11
Incline Curl (Dumbbell)
3
3-5 reps
85%
12
Incline Curl (Dumbbell)
1
AMRAP
60%
13
One-Arm High Cable Curl
3
3-5 reps
85%
14
One-Arm High Cable Curl
1
AMRAP
60%
15
Hip Thrust (Barbell)
3
6-9 reps
85%
16
Hip Thrust (Barbell)
1
AMRAP
60%
17
Cable Crunch
3
6-9 reps
85%
18
Cable Crunch
1
AMRAP
60%
19
Wood Chop
3
6-9 reps
85%
20
Wood Chop
1
AMRAP
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12-15 reps
65%
2
Bent Over Row (Dumbbell)
2
AMRAP
65%
3
Wide Grip Lat Pulldown
2
12-15 reps
65%
4
Wide Grip Lat Pulldown
2
AMRAP
65%
5
Standing Pulldown
2
12-15 reps
65%
6
Standing Pulldown
2
AMRAP
65%
7
Arm Pull Down
2
12-15 reps
65%
8
Arm Pull Down
2
AMRAP
65%
9
Bicep Curl (Barbell)
2
12-15 reps
65%
10
Bicep Curl (Barbell)
2
AMRAP
65%
11
Incline Curl (Dumbbell)
2
12-15 reps
65%
12
Incline Curl (Dumbbell)
2
AMRAP
65%
13
One-Arm High Cable Curl
2
12-15 reps
65%
14
One-Arm High Cable Curl
2
AMRAP
65%
15
Hip Thrust (Bodyweight)
2
20-30 reps
65%
16
Hip Thrust (Bodyweight)
2
AMRAP
65%
17
Abs Crunch (Bodyweight)
2
20-30 reps
65%
18
Abs Crunch (Bodyweight)
2
AMRAP
65%
19
Oblique Crunch
2
20-30 reps
65%
20
Oblique Crunch
2
AMRAP
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
9-11 reps
75%
2
Bent Over Row (Dumbbell)
2
AMRAP
75%
3
Wide Grip Lat Pulldown
2
9-11 reps
75%
4
Wide Grip Lat Pulldown
2
AMRAP
75%
5
Standing Pulldown
2
9-11 reps
75%
6
Standing Pulldown
2
AMRAP
75%
7
Arm Pull Down
2
9-11 reps
75%
8
Arm Pull Down
2
AMRAP
75%
9
Bicep Curl (Barbell)
2
9-11 reps
75%
10
Bicep Curl (Barbell)
2
AMRAP
75%
11
Incline Curl (Dumbbell)
2
9-11 reps
75%
12
Incline Curl (Dumbbell)
2
AMRAP
75%
13
One-Arm High Cable Curl
2
9-11 reps
75%
14
One-Arm High Cable Curl
2
AMRAP
75%
15
Hanging Leg Raise
2
15-19 reps
75%
16
Hanging Leg Raise
2
AMRAP
75%
17
Abs Crunch (Weighted)
2
15-19 reps
75%
18
Abs Crunch (Weighted)
2
AMRAP
75%
19
Side Bend (Dumbbell)
2
15-19 reps
75%
20
Side Bend (Dumbbell)
2
AMRAP
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6-8 reps
80%
2
Bent Over Row (Dumbbell)
1
AMRAP
65%
3
Wide Grip Lat Pulldown
3
6-8 reps
80%
4
Wide Grip Lat Pulldown
1
AMRAP
65%
5
Standing Pulldown
3
6-8 reps
80%
6
Standing Pulldown
1
AMRAP
65%
7
Arm Pull Down
3
6-8 reps
80%
8
Arm Pull Down
1
AMRAP
65%
9
Bicep Curl (Barbell)
3
6-8 reps
80%
10
Bicep Curl (Barbell)
1
AMRAP
65%
11
Incline Curl (Dumbbell)
3
6-8 reps
80%
12
Incline Curl (Dumbbell)
1
AMRAP
65%
13
One-Arm High Cable Curl
3
6-8 reps
80%
14
One-Arm High Cable Curl
1
AMRAP
65%
15
Hip Thrust (Barbell)
3
10-14 reps
80%
16
Hip Thrust (Barbell)
1
AMRAP
65%
17
Cable Crunch
3
10-14 reps
80%
18
Cable Crunch
1
AMRAP
65%
19
Side Crunch (Cable)
3
10-14 reps
80%
20
Side Crunch (Cable)
1
AMRAP
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
3-5 reps
90%
2
Bent Over Row (Dumbbell)
1
AMRAP
65%
3
Wide Grip Lat Pulldown
3
3-5 reps
90%
4
Wide Grip Lat Pulldown
1
AMRAP
65%
5
Standing Pulldown
3
3-5 reps
90%
6
Standing Pulldown
1
AMRAP
65%
7
Arm Pull Down
3
3-5 reps
90%
8
Arm Pull Down
1
AMRAP
65%
9
Bicep Curl (Barbell)
3
3-5 reps
90%
10
Bicep Curl (Barbell)
1
AMRAP
65%
11
Incline Curl (Dumbbell)
3
3-5 reps
90%
12
Incline Curl (Dumbbell)
1
AMRAP
65%
13
One-Arm High Cable Curl
3
3-5 reps
90%
14
One-Arm High Cable Curl
1
AMRAP
65%
15
Hip Thrust (Barbell)
3
6-9 reps
90%
16
Hip Thrust (Barbell)
1
AMRAP
65%
17
Cable Crunch
3
6-9 reps
90%
18
Cable Crunch
1
AMRAP
65%
19
Wood Chop
3
6-9 reps
90%
20
Wood Chop
1
AMRAP
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12-15 reps
70%
2
Bent Over Row (Dumbbell)
2
AMRAP
70%
3
Wide Grip Lat Pulldown
2
12-15 reps
70%
4
Wide Grip Lat Pulldown
2
AMRAP
70%
5
Standing Pulldown
2
12-15 reps
70%
6
Standing Pulldown
2
AMRAP
70%
7
Arm Pull Down
2
12-15 reps
70%
8
Arm Pull Down
2
AMRAP
70%
9
Bicep Curl (Barbell)
2
12-15 reps
70%
10
Bicep Curl (Barbell)
2
AMRAP
70%
11
Incline Curl (Dumbbell)
2
12-15 reps
70%
12
Incline Curl (Dumbbell)
2
AMRAP
70%
13
One-Arm High Cable Curl
2
12-15 reps
70%
14
One-Arm High Cable Curl
2
AMRAP
70%
15
Hip Thrust (Bodyweight)
2
20-30 reps
70%
16
Hip Thrust (Bodyweight)
2
AMRAP
70%
17
Abs Crunch (Bodyweight)
2
20-30 reps
70%
18
Abs Crunch (Bodyweight)
2
AMRAP
70%
19
Oblique Crunch
2
20-30 reps
70%
20
Oblique Crunch
2
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
9-11 reps
80%
2
Bent Over Row (Dumbbell)
2
AMRAP
80%
3
Wide Grip Lat Pulldown
2
9-11 reps
80%
4
Wide Grip Lat Pulldown
2
AMRAP
80%
5
Standing Pulldown
2
9-11 reps
80%
6
Standing Pulldown
2
AMRAP
80%
7
Arm Pull Down
2
9-11 reps
80%
8
Arm Pull Down
2
AMRAP
80%
9
Bicep Curl (Barbell)
2
9-11 reps
80%
10
Bicep Curl (Barbell)
2
AMRAP
80%
11
Incline Curl (Dumbbell)
2
9-11 reps
80%
12
Incline Curl (Dumbbell)
2
AMRAP
80%
13
One-Arm High Cable Curl
2
9-11 reps
80%
14
One-Arm High Cable Curl
2
AMRAP
80%
15
Hanging Leg Raise
2
15-19 reps
80%
16
Hanging Leg Raise
2
AMRAP
80%
17
Abs Crunch (Weighted)
2
15-19 reps
80%
18
Abs Crunch (Weighted)
2
AMRAP
80%
19
Side Bend (Dumbbell)
2
15-19 reps
80%
20
Side Bend (Dumbbell)
2
AMRAP
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6-8 reps
85%
2
Bent Over Row (Dumbbell)
1
AMRAP
70%
3
Wide Grip Lat Pulldown
3
6-8 reps
85%
4
Wide Grip Lat Pulldown
1
AMRAP
70%
5
Standing Pulldown
3
6-8 reps
85%
6
Standing Pulldown
1
AMRAP
70%
7
Arm Pull Down
3
6-8 reps
85%
8
Arm Pull Down
1
AMRAP
70%
9
Bicep Curl (Barbell)
3
6-8 reps
85%
10
Bicep Curl (Barbell)
1
AMRAP
70%
11
Incline Curl (Dumbbell)
3
6-8 reps
85%
12
Incline Curl (Dumbbell)
1
AMRAP
70%
13
One-Arm High Cable Curl
3
6-8 reps
85%
14
One-Arm High Cable Curl
1
AMRAP
70%
15
Hip Thrust (Barbell)
3
10-14 reps
85%
16
Hip Thrust (Barbell)
1
AMRAP
70%
17
Cable Crunch
3
10-14 reps
85%
18
Cable Crunch
1
AMRAP
70%
19
Side Crunch (Cable)
3
10-14 reps
85%
20
Side Crunch (Cable)
1
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
3-5 reps
95%
2
Bent Over Row (Dumbbell)
1
AMRAP
70%
3
Wide Grip Lat Pulldown
3
3-5 reps
95%
4
Wide Grip Lat Pulldown
1
AMRAP
70%
5
Standing Pulldown
3
3-5 reps
95%
6
Standing Pulldown
1
AMRAP
70%
7
Arm Pull Down
3
3-5 reps
95%
8
Arm Pull Down
1
AMRAP
70%
9
Bicep Curl (Barbell)
3
3-5 reps
95%
10
Bicep Curl (Barbell)
1
AMRAP
70%
11
Incline Curl (Dumbbell)
3
3-5 reps
95%
12
Incline Curl (Dumbbell)
1
AMRAP
70%
13
One-Arm High Cable Curl
3
3-5 reps
95%
14
One-Arm High Cable Curl
1
AMRAP
70%
15
Hip Thrust (Barbell)
3
6-9 reps
95%
16
Hip Thrust (Barbell)
1
AMRAP
70%
17
Cable Crunch
3
6-9 reps
95%
18
Cable Crunch
1
AMRAP
70%
19
Wood Chop
3
6-9 reps
95%
20
Wood Chop
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
60%
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
60%
3
Lateral Raise (Dumbbell)
2
12-15 reps
60%
4
Lateral Raise (Dumbbell)
2
AMRAP
60%
5
Front Raise
2
12-15 reps
60%
6
Front Raise
2
AMRAP
60%
7
Rear Delt Fly (Machine)
2
12-15 reps
60%
8
Rear Delt Fly (Machine)
2
AMRAP
60%
9
Shrug (Dumbbell)
3
12-15 reps
60%
10
Shrug (Dumbbell)
2
AMRAP
60%
11
Seated Calf Raise
3
25-30 reps
60%
12
Seated Calf Raise
2
AMRAP
60%
13
Leg Press
3
25-30 reps
60%
14
Leg Press
2
AMRAP
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
9-11 reps
70%
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
70%
3
Lateral Raise (Dumbbell)
2
9-11 reps
70%
4
Lateral Raise (Dumbbell)
2
AMRAP
70%
5
Front Raise
2
9-11 reps
70%
6
Front Raise
2
AMRAP
70%
7
Rear Delt Fly (Machine)
2
9-11 reps
70%
8
Rear Delt Fly (Machine)
2
AMRAP
70%
9
Shrug (Dumbbell)
3
9-11 reps
70%
10
Shrug (Dumbbell)
2
AMRAP
70%
11
Seated Calf Raise
3
15-20 reps
70%
12
Seated Calf Raise
2
AMRAP
70%
13
Leg Press
3
15-20 reps
70%
14
Leg Press
2
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
75%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
60%
3
Lateral Raise (Dumbbell)
3
6-8 reps
75%
4
Lateral Raise (Dumbbell)
1
AMRAP
60%
5
Front Raise
3
6-8 reps
75%
6
Front Raise
1
AMRAP
60%
7
Rear Delt Fly (Machine)
3
6-8 reps
75%
8
Rear Delt Fly (Machine)
1
AMRAP
60%
9
Shrug (Dumbbell)
4
6-8 reps
75%
10
Shrug (Dumbbell)
1
AMRAP
60%
11
Seated Calf Raise
4
10-14 reps
75%
12
Seated Calf Raise
1
AMRAP
60%
13
Leg Press
4
10-14 reps
75%
14
Leg Press
1
AMRAP
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
85%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
60%
3
Lateral Raise (Dumbbell)
3
3-5 reps
85%
4
Lateral Raise (Dumbbell)
1
AMRAP
60%
5
Front Raise
3
3-5 reps
85%
6
Front Raise
1
AMRAP
60%
7
Rear Delt Fly (Machine)
3
3-5 reps
85%
8
Rear Delt Fly (Machine)
1
AMRAP
60%
9
Shrug (Dumbbell)
4
3-5 reps
85%
10
Shrug (Dumbbell)
1
AMRAP
60%
11
Seated Calf Raise
4
6-9 reps
85%
12
Seated Calf Raise
1
AMRAP
60%
13
Leg Press
4
6-9 reps
85%
14
Leg Press
1
AMRAP
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
65%
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
65%
3
Lateral Raise (Dumbbell)
2
12-15 reps
65%
4
Lateral Raise (Dumbbell)
2
AMRAP
65%
5
Front Raise
2
12-15 reps
65%
6
Front Raise
2
AMRAP
65%
7
Rear Delt Fly (Machine)
2
12-15 reps
65%
8
Rear Delt Fly (Machine)
2
AMRAP
65%
9
Shrug (Dumbbell)
3
12-15 reps
65%
10
Shrug (Dumbbell)
2
AMRAP
65%
11
Seated Calf Raise
3
25-30 reps
65%
12
Seated Calf Raise
2
AMRAP
65%
13
Leg Press
3
25-30 reps
65%
14
Leg Press
2
AMRAP
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
9-11 reps
75%
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
75%
3
Lateral Raise (Dumbbell)
2
9-11 reps
75%
4
Lateral Raise (Dumbbell)
2
AMRAP
75%
5
Front Raise
2
9-11 reps
75%
6
Front Raise
2
AMRAP
75%
7
Rear Delt Fly (Machine)
2
9-11 reps
75%
8
Rear Delt Fly (Machine)
2
AMRAP
75%
9
Shrug (Dumbbell)
3
9-11 reps
75%
10
Shrug (Dumbbell)
2
AMRAP
75%
11
Seated Calf Raise
3
15-20 reps
75%
12
Seated Calf Raise
2
AMRAP
75%
13
Leg Press
3
15-20 reps
75%
14
Leg Press
2
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
80%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
65%
3
Lateral Raise (Dumbbell)
3
6-8 reps
80%
4
Lateral Raise (Dumbbell)
1
AMRAP
65%
5
Front Raise
3
6-8 reps
80%
6
Front Raise
1
AMRAP
65%
7
Rear Delt Fly (Machine)
3
6-8 reps
80%
8
Rear Delt Fly (Machine)
1
AMRAP
65%
9
Shrug (Dumbbell)
4
6-8 reps
80%
10
Shrug (Dumbbell)
1
AMRAP
65%
11
Seated Calf Raise
4
10-14 reps
80%
12
Seated Calf Raise
1
AMRAP
65%
13
Leg Press
4
10-14 reps
80%
14
Leg Press
1
AMRAP
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
90%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
65%
3
Lateral Raise (Dumbbell)
3
3-5 reps
90%
4
Lateral Raise (Dumbbell)
1
AMRAP
65%
5
Front Raise
3
3-5 reps
90%
6
Front Raise
1
AMRAP
65%
7
Rear Delt Fly (Machine)
3
3-5 reps
90%
8
Rear Delt Fly (Machine)
1
AMRAP
65%
9
Shrug (Dumbbell)
4
3-5 reps
90%
10
Shrug (Dumbbell)
1
AMRAP
65%
11
Seated Calf Raise
4
6-9 reps
90%
12
Seated Calf Raise
1
AMRAP
65%
13
Leg Press
4
6-9 reps
90%
14
Leg Press
1
AMRAP
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
70%
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
70%
3
Lateral Raise (Dumbbell)
2
12-15 reps
70%
4
Lateral Raise (Dumbbell)
2
AMRAP
70%
5
Front Raise
2
12-15 reps
70%
6
Front Raise
2
AMRAP
70%
7
Rear Delt Fly (Machine)
2
12-15 reps
70%
8
Rear Delt Fly (Machine)
2
AMRAP
70%
9
Shrug (Dumbbell)
3
12-15 reps
70%
10
Shrug (Dumbbell)
2
AMRAP
70%
11
Seated Calf Raise
3
25-30 reps
70%
12
Seated Calf Raise
2
AMRAP
70%
13
Leg Press
3
25-30 reps
70%
14
Leg Press
2
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
9-11 reps
80%
2
Seated Shoulder Press (Dumbbell)
2
AMRAP
80%
3
Lateral Raise (Dumbbell)
2
9-11 reps
80%
4
Lateral Raise (Dumbbell)
2
AMRAP
80%
5
Front Raise
2
9-11 reps
80%
6
Front Raise
2
AMRAP
80%
7
Rear Delt Fly (Machine)
2
9-11 reps
80%
8
Rear Delt Fly (Machine)
2
AMRAP
80%
9
Shrug (Dumbbell)
3
9-11 reps
80%
10
Shrug (Dumbbell)
2
AMRAP
80%
11
Seated Calf Raise
3
15-20 reps
80%
12
Seated Calf Raise
2
AMRAP
80%
13
Leg Press
3
15-20 reps
80%
14
Leg Press
2
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-8 reps
85%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
70%
3
Lateral Raise (Dumbbell)
3
6-8 reps
85%
4
Lateral Raise (Dumbbell)
1
AMRAP
70%
5
Front Raise
3
6-8 reps
85%
6
Front Raise
1
AMRAP
70%
7
Rear Delt Fly (Machine)
3
6-8 reps
85%
8
Rear Delt Fly (Machine)
1
AMRAP
70%
9
Shrug (Dumbbell)
4
6-8 reps
85%
10
Shrug (Dumbbell)
1
AMRAP
70%
11
Seated Calf Raise
4
10-14 reps
85%
12
Seated Calf Raise
1
AMRAP
70%
13
Leg Press
4
10-14 reps
85%
14
Leg Press
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
3-5 reps
95%
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
70%
3
Lateral Raise (Dumbbell)
3
3-5 reps
95%
4
Lateral Raise (Dumbbell)
1
AMRAP
70%
5
Front Raise
3
3-5 reps
95%
6
Front Raise
1
AMRAP
70%
7
Rear Delt Fly (Machine)
3
3-5 reps
95%
8
Rear Delt Fly (Machine)
1
AMRAP
70%
9
Shrug (Dumbbell)
4
3-5 reps
95%
10
Shrug (Dumbbell)
1
AMRAP
70%
11
Seated Calf Raise
4
6-9 reps
95%
12
Seated Calf Raise
1
AMRAP
70%
13
Leg Press
4
6-9 reps
95%
14
Leg Press
1
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
60%
2
Squat (Barbell)
2
AMRAP
60%
3
Single Leg Press
2
12-15 reps
60%
4
Single Leg Press
2
AMRAP
60%
5
Leg Extension
2
12-15 reps
60%
6
Leg Extension
2
AMRAP
60%
7
Romanian Deadlift (Barbell)
3
12-15 reps
60%
8
Romanian Deadlift (Barbell)
2
AMRAP
60%
9
Lying Leg Curl
2
12-15 reps
60%
10
Lying Leg Curl
2
AMRAP
60%
11
Hip Thrust (Bodyweight)
2
20-30 reps
60%
12
Hip Thrust (Bodyweight)
2
AMRAP
60%
13
Abs Crunch (Bodyweight)
2
20-30 reps
60%
14
Abs Crunch (Bodyweight)
2
AMRAP
60%
15
Plank
2
1 mins
60%
16
Plank
2
AMRAP
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9-11 reps
70%
2
Squat (Barbell)
2
AMRAP
70%
3
Single Leg Press
2
9-11 reps
70%
4
Single Leg Press
2
AMRAP
70%
5
Leg Extension
2
9-11 reps
70%
6
Leg Extension
2
AMRAP
70%
7
Romanian Deadlift (Barbell)
3
9-11 reps
70%
8
Romanian Deadlift (Barbell)
2
AMRAP
70%
9
Lying Leg Curl
2
9-11 reps
70%
10
Lying Leg Curl
2
AMRAP
70%
11
Hanging Leg Raise
2
15-19 reps
70%
12
Hanging Leg Raise
2
AMRAP
70%
13
Abs Crunch (Weighted)
2
15-19 reps
70%
14
Abs Crunch (Weighted)
2
AMRAP
70%
15
Side Plank
2
1 mins
70%
16
Side Plank
2
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Squat (Barbell)
1
AMRAP
60%
3
Single Leg Press
3
6-8 reps
75%
4
Single Leg Press
1
AMRAP
60%
5
Leg Extension
3
6-8 reps
75%
6
Leg Extension
1
AMRAP
60%
7
Romanian Deadlift (Barbell)
4
6-8 reps
75%
8
Romanian Deadlift (Barbell)
1
AMRAP
60%
9
Lying Leg Curl
3
6-8 reps
75%
10
Lying Leg Curl
1
AMRAP
60%
11
Hip Thrust (Barbell)
3
10-14 reps
75%
12
Hip Thrust (Barbell)
1
AMRAP
60%
13
Cable Crunch
3
10-14 reps
75%
14
Cable Crunch
1
AMRAP
60%
15
Wood Chop
3
10-14 reps
75%
16
Wood Chop
1
AMRAP
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
85%
2
Squat (Barbell)
1
AMRAP
60%
3
Single Leg Press
3
3-5 reps
85%
4
Single Leg Press
1
AMRAP
60%
5
Leg Extension
3
3-5 reps
85%
6
Leg Extension
1
AMRAP
60%
7
Romanian Deadlift (Barbell)
4
3-5 reps
85%
8
Romanian Deadlift (Barbell)
1
AMRAP
60%
9
Lying Leg Curl
3
3-5 reps
85%
10
Lying Leg Curl
1
AMRAP
60%
11
Hip Thrust (Barbell)
3
6-9 reps
85%
12
Hip Thrust (Barbell)
1
AMRAP
60%
13
Cable Crunch
3
6-9 reps
85%
14
Cable Crunch
1
6-9 reps
60%
15
Plank
3
0.7 mins
85%
16
Plank
1
AMRAP
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
65%
2
Squat (Barbell)
2
AMRAP
65%
3
Single Leg Press
2
12-15 reps
65%
4
Single Leg Press
2
AMRAP
65%
5
Leg Extension
2
12-15 reps
65%
6
Leg Extension
2
AMRAP
65%
7
Romanian Deadlift (Barbell)
3
12-15 reps
65%
8
Romanian Deadlift (Barbell)
2
AMRAP
65%
9
Lying Leg Curl
2
12-15 reps
65%
10
Lying Leg Curl
2
AMRAP
65%
11
Hip Thrust (Bodyweight)
2
20-30 reps
65%
12
Hip Thrust (Bodyweight)
2
AMRAP
65%
13
Abs Crunch (Bodyweight)
2
20-30 reps
65%
14
Abs Crunch (Bodyweight)
2
AMRAP
65%
15
Plank
2
1 mins
65%
16
Plank
2
AMRAP
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9-11 reps
75%
2
Squat (Barbell)
2
AMRAP
75%
3
Single Leg Press
2
9-11 reps
75%
4
Single Leg Press
2
AMRAP
75%
5
Leg Extension
2
9-11 reps
75%
6
Leg Extension
2
AMRAP
75%
7
Romanian Deadlift (Barbell)
3
9-11 reps
75%
8
Romanian Deadlift (Barbell)
2
AMRAP
75%
9
Lying Leg Curl
2
9-11 reps
75%
10
Lying Leg Curl
2
AMRAP
75%
11
Hanging Leg Raise
2
15-19 reps
75%
12
Hanging Leg Raise
2
AMRAP
75%
13
Abs Crunch (Weighted)
2
15-19 reps
75%
14
Abs Crunch (Weighted)
2
AMRAP
75%
15
Side Plank
2
1 mins
75%
16
Side Plank
2
AMRAP
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
80%
2
Squat (Barbell)
1
AMRAP
65%
3
Single Leg Press
3
6-8 reps
80%
4
Single Leg Press
1
AMRAP
65%
5
Leg Extension
3
6-8 reps
80%
6
Leg Extension
1
AMRAP
65%
7
Romanian Deadlift (Barbell)
4
6-8 reps
80%
8
Romanian Deadlift (Barbell)
1
AMRAP
65%
9
Lying Leg Curl
3
6-8 reps
80%
10
Lying Leg Curl
1
AMRAP
65%
11
Hip Thrust (Barbell)
3
10-14 reps
80%
12
Hip Thrust (Barbell)
1
AMRAP
65%
13
Cable Crunch
3
10-14 reps
80%
14
Cable Crunch
1
AMRAP
65%
15
Wood Chop
3
10-14 reps
80%
16
Wood Chop
1
AMRAP
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
90%
2
Squat (Barbell)
1
AMRAP
65%
3
Single Leg Press
3
3-5 reps
90%
4
Single Leg Press
1
AMRAP
65%
5
Leg Extension
3
3-5 reps
90%
6
Leg Extension
1
AMRAP
65%
7
Romanian Deadlift (Barbell)
4
3-5 reps
90%
8
Romanian Deadlift (Barbell)
1
AMRAP
65%
9
Lying Leg Curl
3
3-5 reps
90%
10
Lying Leg Curl
1
AMRAP
65%
11
Hip Thrust (Barbell)
3
6-9 reps
90%
12
Hip Thrust (Barbell)
1
AMRAP
65%
13
Cable Crunch
3
6-9 reps
90%
14
Cable Crunch
1
6-9 reps
65%
15
Plank
3
0.7 mins
90%
16
Plank
1
AMRAP
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12-15 reps
70%
2
Squat (Barbell)
2
AMRAP
70%
3
Single Leg Press
2
12-15 reps
70%
4
Single Leg Press
2
AMRAP
70%
5
Leg Extension
2
12-15 reps
70%
6
Leg Extension
2
AMRAP
70%
7
Romanian Deadlift (Barbell)
3
12-15 reps
70%
8
Romanian Deadlift (Barbell)
2
AMRAP
70%
9
Lying Leg Curl
2
12-15 reps
70%
10
Lying Leg Curl
2
AMRAP
70%
11
Hip Thrust (Bodyweight)
2
20-30 reps
70%
12
Hip Thrust (Bodyweight)
2
AMRAP
70%
13
Abs Crunch (Bodyweight)
2
20-30 reps
70%
14
Abs Crunch (Bodyweight)
2
AMRAP
70%
15
Plank
2
1 mins
70%
16
Plank
2
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9-11 reps
80%
2
Squat (Barbell)
2
AMRAP
80%
3
Single Leg Press
2
9-11 reps
80%
4
Single Leg Press
2
AMRAP
80%
5
Leg Extension
2
9-11 reps
80%
6
Leg Extension
2
AMRAP
80%
7
Romanian Deadlift (Barbell)
3
9-11 reps
80%
8
Romanian Deadlift (Barbell)
2
AMRAP
80%
9
Lying Leg Curl
2
9-11 reps
80%
10
Lying Leg Curl
2
AMRAP
80%
11
Hanging Leg Raise
2
15-19 reps
80%
12
Hanging Leg Raise
2
AMRAP
80%
13
Abs Crunch (Weighted)
2
15-19 reps
80%
14
Abs Crunch (Weighted)
2
AMRAP
80%
15
Side Plank
2
1 mins
80%
16
Side Plank
2
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Single Leg Press
3
6-8 reps
85%
4
Single Leg Press
1
AMRAP
70%
5
Leg Extension
3
6-8 reps
85%
6
Leg Extension
1
AMRAP
70%
7
Romanian Deadlift (Barbell)
4
6-8 reps
85%
8
Romanian Deadlift (Barbell)
1
AMRAP
70%
9
Lying Leg Curl
3
6-8 reps
85%
10
Lying Leg Curl
1
AMRAP
70%
11
Hip Thrust (Barbell)
3
10-14 reps
85%
12
Hip Thrust (Barbell)
1
AMRAP
70%
13
Cable Crunch
3
10-14 reps
85%
14
Cable Crunch
1
AMRAP
70%
15
Wood Chop
3
10-14 reps
85%
16
Wood Chop
1
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
95%
2
Squat (Barbell)
1
AMRAP
70%
3
Single Leg Press
3
3-5 reps
95%
4
Single Leg Press
1
AMRAP
70%
5
Leg Extension
3
3-5 reps
95%
6
Leg Extension
1
AMRAP
70%
7
Romanian Deadlift (Barbell)
4
3-5 reps
95%
8
Romanian Deadlift (Barbell)
1
AMRAP
70%
9
Lying Leg Curl
3
3-5 reps
95%
10
Lying Leg Curl
1
AMRAP
70%
11
Hip Thrust (Barbell)
3
6-9 reps
95%
12
Hip Thrust (Barbell)
1
AMRAP
70%
13
Cable Crunch
3
6-9 reps
95%
14
Cable Crunch
1
6-9 reps
70%
15
Plank
3
0.7 mins
95%
16
Plank
1
AMRAP
70%
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
60%
2
Bent Over Row (Dumbbell)
2 Sets
AMRAP
60%
3
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
60%
4
Wide Grip Lat Pulldown
2 Sets
AMRAP
60%
5
Standing Pulldown
2 Sets
12-15 Reps
60%
6
Standing Pulldown
2 Sets
AMRAP
60%
7
Arm Pull Down
2 Sets
12-15 Reps
60%
8
Arm Pull Down
2 Sets
AMRAP
60%
9
Bicep Curl (Barbell)
2 Sets
12-15 Reps
60%
10
Bicep Curl (Barbell)
2 Sets
AMRAP
60%
11
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
60%
12
Incline Curl (Dumbbell)
2 Sets
AMRAP
60%
13
One-Arm High Cable Curl
2 Sets
12-15 Reps
60%
14
One-Arm High Cable Curl
2 Sets
AMRAP
60%
15
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
60%
16
Hip Thrust (Bodyweight)
2 Sets
AMRAP
60%
17
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
60%
18
Abs Crunch (Bodyweight)
2 Sets
AMRAP
60%
19
Oblique Crunch
2 Sets
20-30 Reps
60%
20
Oblique Crunch
2 Sets
AMRAP
60%
Day 1
1
Bench Press (Barbell)
3 Sets
12-15 Reps
60%
2
Bench Press (Barbell)
2 Sets
AMRAP
60%
3
Incline Bench Press (Barbell)
2 Sets
12-15 Reps
60%
4
Incline Bench Press (Barbell)
2 Sets
AMRAP
60%
5
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
60%
6
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
60%
7
Cable Crossover
2 Sets
12-15 Reps
60%
8
Cable Crossover
2 Sets
AMRAP
60%
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
60%
10
Tricep Pushdown (Cable)
2 Sets
AMRAP
60%
11
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
60%
12
Lying Tricep Extension (Barbell)
2 Sets
AMRAP
60%
13
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
60%
14
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
60%
15
Standing Calf Raise
3 Sets
25-30 Reps
60%
16
Standing Calf Raise
2 Sets
AMRAP
60%
17
Seated Calf Raise
3 Sets
25-30 Reps
60%
18
Seated Calf Raise
2 Sets
AMRAP
60%
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
60%
2
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
60%
3
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
60%
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
60%
5
Front Raise
2 Sets
12-15 Reps
60%
6
Front Raise
2 Sets
AMRAP
60%
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
60%
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
60%
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
60%
10
Shrug (Dumbbell)
2 Sets
AMRAP
60%
11
Seated Calf Raise
3 Sets
25-30 Reps
60%
12
Seated Calf Raise
2 Sets
AMRAP
60%
13
Leg Press
3 Sets
25-30 Reps
60%
14
Leg Press
2 Sets
AMRAP
60%
Day 4
1
Squat (Barbell)
3 Sets
12-15 Reps
60%
2
Squat (Barbell)
2 Sets
AMRAP
60%
3
Single Leg Press
2 Sets
12-15 Reps
60%
4
Single Leg Press
2 Sets
AMRAP
60%
5
Leg Extension
2 Sets
12-15 Reps
60%
6
Leg Extension
2 Sets
AMRAP
60%
7
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
60%
8
Romanian Deadlift (Barbell)
2 Sets
AMRAP
60%
9
Lying Leg Curl
2 Sets
12-15 Reps
60%
10
Lying Leg Curl
2 Sets
AMRAP
60%
11
Hip Thrust (Bodyweight)
2 Sets
20-30 Reps
60%
12
Hip Thrust (Bodyweight)
2 Sets
AMRAP
60%
13
Abs Crunch (Bodyweight)
2 Sets
20-30 Reps
60%
14
Abs Crunch (Bodyweight)
2 Sets
AMRAP
60%
15
Plank
2 Sets
1 mins
60%
16
Plank
2 Sets
AMRAP
60%