Program Description
To get strong but functional like a farmer/athlete (every exercise is double progression); except ab and neck work Based on “The PERFECT hybrid calisthenics Program (Feat Bald Omni Man) -Natural Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness, Powerbuilding, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedApr 21, 2024 05:06
- Last EditedJun 19, 2024 04:55
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
1B
Dip (Weighted)
3
1
6-10 reps
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
3
Bench Press (Close Grip)
1
4A
Inverted Row
4
AMRAP
4B
Bicep Curl (EZ Bar)
4
6-10 reps
5A
Chest Fly (Cable)
4
12-15 reps
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
1B
Hack Squat
5
8-15 reps
1C
Neck Extension
5
10-20 reps
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
2B
Hanging Leg Raise
5
AMRAP
2C
Sit Up
3
2
12-20 reps
-
3A
Hyperextension
4
10-15 reps
3B
Block Pull (Barbell)
4
10-15 reps
4
Nordic Curl
4
10-15 reps
5
Leg Curl
4
12-20 reps
6
Seated Calf Raise
4
10-20 reps
7
Lat Pulldown
1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
3B
Overhead Press (Barbell)
1
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
4B
tricep extension (bodyweight)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Stiff Leg Deadlift
4
6-10 reps
1C
Neck Flexion
4
10-20 reps
2A
Pull-Up (Weighted)
4
6-10 reps
2B
Hanging Leg Raise
4
AMRAP
3
Lat Pulldown
3
8-12 reps
4A
Split Squat (Barbell)
4
10-15 reps
4B
Sissy Squat
4
10-15 reps
4C
Leg Extension
4
10-20 reps
4D
Standing Calf Raise
4
12-20 reps
Week 1
1 / 12 Weeks
Day 1
1A
Push Up (Weighted)3 Sets
3 Sets
10-15 Reps
-
1B
Dip (Weighted)3 Sets
1 Set
6-10 Reps
-
2
Reverse Bicep Curl (Dumbbell)3 Sets
3 Sets
8-15 Reps
-
3
Bench Press (Close Grip)1 Set
4A
Inverted Row4 Sets
AMRAP
4B
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
5A
Chest Fly (Cable)4 Sets
12-15 Reps
5B
Lying Tricep Extension (Barbell)4 Sets
10-12 Reps
Day 2
1A
Goblet Squat5 Sets
6-12 Reps
1B
Hack Squat5 Sets
8-15 Reps
1C
Neck Extension5 Sets
10-20 Reps
2A
Chin-Up (Weighted)3 Sets
2 Sets
4-10 Reps
-
2B
Hanging Leg Raise5 Sets
AMRAP
2C
Sit Up3 Sets
2 Sets
12-20 Reps
-
3A
Hyperextension4 Sets
10-15 Reps
3B
Block Pull (Barbell)4 Sets
10-15 Reps
4
Nordic Curl4 Sets
10-15 Reps
5
Leg Curl4 Sets
12-20 Reps
6
Seated Calf Raise4 Sets
10-20 Reps
7
Lat Pulldown1 Set
Day 3
1A
Handstand push-up6 Sets
AMRAP
2
Bicep Curl (Cable)1 Set
2 Sets
3 Sets
10-20 Reps
10-20 Reps
-
3A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
3B
Overhead Press (Barbell)1 Set
4A
Tricep Rope Push Down (Cable)4 Sets
15-20 Reps
4B
tricep extension (bodyweight)4 Sets
AMRAP
Day 4
1A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
1B
Stiff Leg Deadlift4 Sets
6-10 Reps
1C
Neck Flexion4 Sets
10-20 Reps
2A
Pull-Up (Weighted)4 Sets
6-10 Reps
2B
Hanging Leg Raise4 Sets
AMRAP
3
Lat Pulldown3 Sets
8-12 Reps
4A
Split Squat (Barbell)4 Sets
10-15 Reps
4B
Sissy Squat4 Sets
10-15 Reps
4C
Leg Extension4 Sets
10-20 Reps
4D
Standing Calf Raise4 Sets
12-20 Reps