Program Description
Playing with programming I'm not a trainer, so take that into consideration if you try this program. Pick a rest time and stick with that the whole program to have better progression tracking
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJul 14, 2025 12:53
- Last EditedJul 31, 2025 12:51
Summary
Unleash your potential with the Gutz Torso Limbs Split program, an 18-week journey designed to sculpt and strengthen your upper and lower body. Comprising five training days each week, this program focuses on supersets that target major muscle groups, ensuring a balanced and effective workout. You'll start light, mastering movements before progressively increasing intensity, making it perfect for all fitness levels. Equip your garage gym and get ready to transform your physique while building functional strength!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Ring Row (Weighted)
2
8-15 reps
-
2A
Pullover (Dumbbell)
2
8-15 reps
-
2B
chest expander pull apart
2
8-15 reps
-
3A
Hanging Leg Raise
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
3C
ring fly
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Fly Press (Dumbbell)
2
8-15 reps
-
2B
Rear Delt Fly (Cable)
2
8-15 reps
-
3A
ab wheel weighted
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3B
tibilis raises weighted
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
zercher deadlift
2
8-15 reps
-
1B
JM Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Lunge Matrix
1
AMRAP
-
3B
Jefferson Curl
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Incline Bench Press (Barbell)
2
8-15 reps
-
2B
Rotator Cuff Dumbbell
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Snatch Grip High Pull
2
8-15 reps
-
2B
Cable Dips
2
6-15 reps
-
3A
Y Raise
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
standing leg extension
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Hammer Curl
2
8-15 reps
-
3B
fire hydrant
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Spider Curl
2
8-15 reps
-
2A
Front Squat (Barbell)
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Seated Hamstring Curl
2
8-15 reps
-
3B
Suitcase Carry
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Archer Push Ups
2
8-15 reps
-
2A
Meadow Row
2
8-15 reps
-
2B
Zottoman Curls
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
dead hang time
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
2
8-15 reps
-
1B
pelican curl
2
8-15 reps
-
2A
pistol squat assisted
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Planche
2
-
-
3B
Modified Dragon Fly
2
8-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dip (Weighted)2 Sets
8-15 Reps
-
1B
Ring Row (Weighted)2 Sets
8-15 Reps
-
2A
Pullover (Dumbbell)2 Sets
8-15 Reps
-
2B
chest expander pull apart2 Sets
8-15 Reps
-
3A
Hanging Leg Raise2 Sets
8-15 Reps
-
3B
Landmine Twist2 Sets
8-15 Reps
-
3C
ring fly2 Sets
8-15 Reps
-
Day 2
1A
ATG Lunge2 Sets
8-15 Reps
-
1B
Preacher Curl (Dumbbell)2 Sets
8-15 Reps
-
2A
Back Extension (Weighted)2 Sets
8-15 Reps
-
2B
Cossack Squat2 Sets
8-15 Reps
-
3A
Tricep Rope Push Down (Cable)2 Sets
8-15 Reps
-
3B
tibilis raises weighted2 Sets
8-15 Reps
-
Day 3
1A
Ring Push Up (Weighted)2 Sets
8-15 Reps
-
1B
Face Pull2 Sets
8-15 Reps
-
2A
Incline Bench Press (Barbell)2 Sets
8-15 Reps
-
2B
Rotator Cuff Dumbbell2 Sets
8-15 Reps
-
3A
Behind-the-Neck Push Press2 Sets
8-15 Reps
-
3B
Decline Sit Up (Weighted)2 Sets
8-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)2 Sets
8-15 Reps
-
1B
Incline Curl (Dumbbell)2 Sets
8-15 Reps
-
2A
standing leg extension2 Sets
8-15 Reps
-
2B
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
-
3A
Hammer Curl2 Sets
8-15 Reps
-
3B
fire hydrant2 Sets
8-15 Reps
-
Day 5
1A
Barbell Hack Squat2 Sets
8-15 Reps
-
1B
Archer Push Ups2 Sets
8-15 Reps
-
2A
Meadow Row2 Sets
8-15 Reps
-
2B
Zottoman Curls2 Sets
8-15 Reps
-
3A
bent press2 Sets
8-15 Reps
-
3B
dead hang time2 Sets
-