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Toji Fushiguro - modified stage 3

by H B.
45 athletes joined

Program Description

A modified version of Natural Hypertrophy’s Toji Fushiguro V-taper program stage 3

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2024 04:55
  • Last Edited
    Aug 25, 2024 09:04
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
1B
Shrug (Dumbbell)
4
6-10 reps
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
2B
Decline Crunch (Weighted)
4
6-12 reps
3A
Underhand Lat Pulldown
4
6-10 reps
3B
Hack Squat
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
1B
Hammer Curl
4
6-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
2B
Hanging Leg Raise
3
AMRAP
3A
Kroc Row
4
8-12 reps
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
4
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Bicep Curl (Cable)
4
8-12 reps
2A
Dumbbell Bench Pullover
4
8-12 reps
3A
Upright Row (Barbell)
4
10-15 reps
3B
Leg Press
3
8-12 reps
4
Straight Leg Calf Raise
4
12 reps
5
Kettlebell Swing
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
1B
Cable Crunch
3
12-15 reps
2A
Underhand Lat Pulldown
4
4-8 reps
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
3
Romanian Deadlift (Barbell)
3
6-10 reps
4A
Dead Hang
3
AMRAP
4B
Y Raise
3
8-12 reps
5
Burpee
1
5-15 mins
Week 1
1 / 12 Weeks
Day 1
1A
Seated Dip (Machine)
4 Sets
6-12 Reps
1B
Shrug (Dumbbell)
4 Sets
6-10 Reps
2A
One Arm Lateral Raise (Cable)
4 Sets
6-12 Reps
2B
Decline Crunch (Weighted)
4 Sets
6-12 Reps
3A
Underhand Lat Pulldown
4 Sets
6-10 Reps
3B
Hack Squat
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1B
Hammer Curl
4 Sets
6-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
2B
Hanging Leg Raise
3 Sets
AMRAP
3A
Kroc Row
4 Sets
8-12 Reps
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
4
Kettlebell Swing
1 Set
5-10 mins
Day 3
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Bicep Curl (Cable)
4 Sets
8-12 Reps
2A
Dumbbell Bench Pullover
4 Sets
8-12 Reps
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
3B
Leg Press
3 Sets
8-12 Reps
4
Straight Leg Calf Raise
4 Sets
12 Reps
5
Kettlebell Swing
1 Set
5-10 mins
Day 4
1A
Shoulder Press (Machine)
3 Sets
4-8 Reps
1B
Cable Crunch
3 Sets
12-15 Reps
2A
Underhand Lat Pulldown
4 Sets
4-8 Reps
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4A
Dead Hang
3 Sets
AMRAP
4B
Y Raise
3 Sets
8-12 Reps
5
Burpee
1 Set
5-15 mins