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Kaged 8-Week Hardcore Trainer

by Gabe M.
2 athletes joined

Program Description

Landing Site: https://www.kaged.com/blogs/8-week-hardcore-trainer/overview-program If you are ever in doubt on how to do an exercise, he does some novel ones, go to the above link and day of. He will have a video that you can skip to the exercise or you can just look at his pics of the exercise. Only do the following for abs almost everyday. You will most likely not be able to finish the video fully till you are close to the end of the 8 weeks. Make sure to do the FULL video. Just take breaks during. Cirque Advanced Abs: https://youtu.be/hbjq9_NER_k?si=eA3GqHx0NPwpOimi When you see weird sets like 2x30, 2x20, 1x10. This app would not let me put them in the pyramid order they are supposed to be in, IE,30-20-10-20-30. Also if you see 1x20 and 9x10. Those are drop sets.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 06:11
  • Last Edited
    Sep 04, 2025 09:13

Summary

Unleash your potential with the Kaged 8-Week Hardcore Trainer, a comprehensive program designed to sculpt your physique and boost your strength. Over the course of 8 weeks, you'll engage in 5 intense training sessions per week, focusing on key muscle groups with a mix of compound lifts and targeted exercises. From quads and lower abs to chest and shoulders, each workout is meticulously crafted to push your limits and maximize gains. Equip yourself with a full gym and get ready to transform your body and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.8%
Hamstrings
10.7%
Upper Back
10.1%
Triceps
9.2%
Chest
8.6%
Biceps
8.4%
Lats
8%
Glutes
7.8%
Calves
7.3%
Front Delts
6.2%
Lower Back
4.7%
Middle Delts
2.3%
Rear Delts
1.9%
Abs
1.6%
Forearms
1.3%
Adductors
0.6%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
15 reps
RPE 8
3A
Leg Extension
2
30 reps
RPE 10
3B
Walking Lunge
2
10 reps
-
3C
Squat (Bodyweight)
2
10 reps
-
3D
Walking Lunge
2
10 reps
-
4
Seated Calf Raise
3
AMRAP
RPE 10
5
Cirque De Soleil Abs
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
20 reps
10 reps
-
-
2
Leg Press
2
2
1
30 reps
20 reps
10 reps
-
-
-
3
Barbell Lunge And Squat Combo
3
10 reps
-
4
Seated Calf Raise
2
2
1
30 reps
20 reps
10 reps
-
-
-
5
Cirque De Soleil Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5
25 reps
10 reps
-
-
2A
Landmine Squat
3
25 reps
-
2B
Hex Bar Squat/Deadlift
3
25 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5
25 reps
10 reps
-
-
4
Front Squat (Smith)
3
20 reps
-
5
Seated Calf Raise
5
30 reps
-
6
Cirque De Soleil Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Extension
3
1
1
15 reps
12 reps
6 reps
-
-
-
2
Single Leg Press
3
1
1
15 reps
12 reps
6 reps
-
-
-
3
Smith Machine Lunge
5
10 reps
-
4
Seated Calf Raise
5
20 reps
-
5
Cirque De Soleil Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
2
30 reps
20 reps
10 reps
-
-
-
2A
Hack Squat
1
1
1
30 reps
25 reps
20 reps
-
-
-
2B
Reverse Hack Squat
1
1
1
20 reps
25 reps
30 reps
-
-
-
3
Leg Press
2
2
2
30 reps
20 reps
10 reps
-
-
-
4
Seated Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
5
Cirque De Soleil Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
30 reps
25 reps
20 reps
-
-
-
3
Leg Press
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Seated Calf Raise
2
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
1B
Leg Press
1
1
1
20 reps
15 reps
10 reps
-
-
-
2A
Squat (Barbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2B
Hack Squat
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Seated Calf Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Leg Press
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Seated Calf Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Cirque De Soleil Abs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
30 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12 reps
-
2B
Floor Press (Dumbbell)
3
12 reps
-
3A
Decline Chest Fly
3
12 reps
-
3B
Push Up
3
AMRAP
-
4A
Military Press (Barbell)
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Front Raise
3
12 reps
-
6A
Rear Delt Fly (Cable)
3
10 reps
-
6B
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
20 reps
15 reps
10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
1
2
20 reps
15 reps
10 reps
-
-
-
3
Push Up
3
AMRAP
-
4
Barbell Front Raise & Shoulder Press Combo
3
10 reps
-
5
Barbell Side Raise
6
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
20 reps
-
2A
Incline Close-Grip Dumbbell Press
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Rollout Fly
3
10 reps
-
3B
Push Up
3
10 reps
-
4
Smith Machine Weighted Push-Up
6
10 reps
-
5
Smith Machine Close Grip Press
6
10 reps
-
6
Seated Shoulder Press (Dumbbell)
6
10 reps
-
7
Single Arm Landmine Shoulder Press
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline One-Arm Dumbbell Press
3
1
15 reps
5 reps
-
-
2
Incline One-Arm Crossover
3
1
15 reps
5 reps
-
-
3
Decline One-Arm Dumbbell Press
3
1
15 reps
5 reps
-
-
4
One-Arm Cable Crossover
3
1
15 reps
5 reps
-
-
5
Standing One-Arm Shoulder Press
3
1
10 reps
5 reps
-
-
6
One-Arm Cable Rear Delt Fly
3
1
10 reps
5 reps
-
-
7
One-Arm Lying Cable Front Raises
3
1
10 reps
5 reps
-
-
8
One-Arm Cable Side Raises
3
1
10 reps
5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
2
2
2
30 reps
20 reps
10 reps
-
-
-
2
Decline Dumbbell Chest Press
2
2
2
30 reps
20 reps
10 reps
-
-
-
3
Chest Press (Machine)
2
2
2
30 reps
20 reps
10 reps
-
-
-
4
Front Plate Raises
2
2
2
30 reps
20 reps
10 reps
-
-
-
5
Bent-Over Reverse Plate Flyes
2
2
2
30 reps
20 reps
10 reps
-
-
-
6
Side Lateral Plate Raises
2
2
2
30 reps
20 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
1
30 reps
20 reps
10 reps
-
-
-
2
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Decline Chest Fly
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Cable Crossover
1
1
1
1
10 reps
15 reps
20 reps
30 reps
-
-
-
-
5
Chest Supported Front Barbell Raises
1
1
1
30 reps
20 reps
10 reps
-
-
-
6
Incline Front Dumbbell Raises
1
1
1
10 reps
15 reps
20 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
-
-
-
8
Incline Bench Rear Dumbbell Flyes
1
1
1
10 reps
15 reps
20 reps
-
-
-
9
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
-
-
-
10
Seated Lateral Shoulder
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
1B
Decline Bench Press (Dumbbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2A
Chest Press (Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2B
Pec Deck (Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3A
Upright Row (Barbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3B
Front Dumbbell Raises
2
2
2
20 reps
15 reps
10 reps
-
-
-
4A
Behind-The-Neck Press (Smith Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
4B
Seated Lateral Shoulder
2
2
2
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Decline Chest Fly
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Front Dumbbell Raises
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Grip Tricep Pushdown
3
12 reps
-
1B
Overhead Tricep Extension (Cable)
3
12 reps
-
2A
Single Arm Overhead Tricep Extension
3
10 reps
-
2B
Bent Over Single Arm Kickback
3
10 reps
-
3A
Diamond Push Up
3
AMRAP
-
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Spider Curl
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5A
Reverse Grip Curls
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Overhead Tricep Extensions
3
15 reps
-
2
Tricep Rope Push Down (Cable)
9
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4A
Spider Curl
3
12 reps
-
4B
Banded Bicep Curl
3
12 reps
-
5A
Low-Cable EZ-Bar Curls
3
12 reps
-
5B
Low-Banded Bicep Curl
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Seated Banded Bicep Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kneeling Cable Overhead Triceps Extension
6
10 reps
-
2
Machine Triceps Extension
6
10 reps
-
3
Machine Tricep Pressdown
6
10 reps
-
4A
Standing Cable Curls
3
10 reps
-
4B
Lying Cable Curls
3
10 reps
-
5A
Lying High Cable Curls
3
10 reps
-
5B
Standing High Cable Curls
3
10 reps
-
6A
Reverse Grip EZ Bar Curl
3
10 reps
-
6B
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Single-Arm Dumbbell Curls
4
15 reps
-
1B
Lying Single-Arm Overhead Dumbbell Extension
4
15 reps
-
2A
Incline Single-Arm Overhead Cable Extensions
3
15 reps
-
2B
Single-Arm Cable Concentration Curls
3
15 reps
-
3A
Single-Arm Preacher Machine Curls
3
15 reps
-
3B
Single-Arm Cable Pushdowns
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Triceps Extensions
2
2
2
30 reps
25 reps
20 reps
-
-
-
1B
Bicep Curl (Dumbbell)
2
2
2
30 reps
25 reps
20 reps
-
-
-
2A
Skull Crusher (Barbell)
2
2
2
30 reps
25 reps
20 reps
-
-
-
2B
Preacher Curl (EZ Bar)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3
Dip (Bodyweight)
2
2
2
30 reps
25 reps
20 reps
-
-
-
4
Hammer Curl (Dumbbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher
1
1
1
30 reps
20 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Reverse Grip Tricep Pushdown
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Reverse Grip Curls
1
1
1
20 reps
25 reps
30 reps
-
-
-
5
Smith Machine Drag Curls
1
1
1
30 reps
20 reps
10 reps
-
-
-
6
Smith Machine Close-Grip Bench
1
1
1
20 reps
25 reps
30 reps
-
-
-
7
Spider Curl
1
1
1
20 reps
25 reps
30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
2
2
20 reps
15 reps
10 reps
-
-
-
1B
Bicep Curl (Cable)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2A
Machine Triceps Extension
2
2
2
20 reps
15 reps
10 reps
-
-
-
2B
Machine Preacher
2
2
2
20 reps
15 reps
10 reps
-
-
-
3A
Bicep Curl (EZ Bar)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3B
Dip (Bodyweight)
2
2
2
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Skull Crusher (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Standing High Cable Curls
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2A
Seated Hamstring Curl
3
10 reps
-
2B
Glute-Ham Raise
3
10 reps
-
3
Cable Stiff Legged Deadlift
3
10 reps
-
4
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
5 reps
8 reps
-
-
2A
Rack Deadlifts
3
10 reps
-
2B
Banded Good Mornings
3
20 reps
-
3A
Hamstring Curl
1
5
20 reps
10 reps
-
-
3B
Cable Standing Hamstring Curl
1
5
20 reps
10 reps
-
-
4
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
2
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift (Dumbbell)
5
10 reps
-
3
Hyperextension
6
10 reps
-
4
Good Morning
1
1
1
20 reps
18 reps
16 reps
-
-
-
5
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single-Arm Dumbbell Deadlift
3
15 reps
-
1B
Hyperextension
3
15 reps
-
2
Single-Leg Hamstring Curl
3
15 reps
-
3
Cable Stiff Legged Deadlift
3
15 reps
-
4
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
15 reps
10 reps
5 reps
-
-
-
2
Lying Leg Curl
2
2
2
30 reps
20 reps
10 reps
-
-
-
3
Leg Curl
2
2
2
30 reps
20 reps
10 reps
-
-
-
4
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
30 reps
20 reps
10 reps
-
-
-
2
Leg Curl
1
1
1
20 reps
25 reps
30 reps
-
-
-
3
Hamstring Curl
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Reverse Hack Squat
1
1
1
20 reps
25 reps
30 reps
-
-
-
5
Hyperextension
1
1
1
30 reps
20 reps
10 reps
-
-
-
6
Deadlift (Dumbbell)
1
1
1
20 reps
25 reps
30 reps
-
-
-
7
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
1B
Hyperextension
2
2
2
20 reps
15 reps
10 reps
-
-
-
2A
Hamstring Curl
2
2
2
20 reps
15 reps
10 reps
-
-
-
2B
Stiff Leg Deadlift (Dumbbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Deadlifts
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Seated Cable Deadlift
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Single-Leg Hamstring Curl
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Sissy Squat
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Cirque De Soleil Abs
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Pull-Up (Bodyweight)
3
10 reps
-
2B
Rope Lat Pulldown
3
10 reps
-
3A
Single Arm Row (Dumbbell)
3
10 reps
-
3B
Single Arm Inverted Row
3
10 reps
-
4A
Pullover (Dumbbell)
3
15 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
10 reps
-
2
Seated Row (Machine)
6
10 reps
-
3
Chest Supported Smith Machine Row
6
10 reps
-
4A
Cable Pulldowns
3
10 reps
-
4B
High Row
3
10 reps
-
5
Standing Calf Raise
1
1
3
30 reps
25 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Seal Row
6
10 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4A
Seated Shrug
5
20 reps
-
4B
Standing Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single-Arm Barbell Row
3
15 reps
-
2
Single-Arm Cable Rows
3
15 reps
-
3
Single-Arm Smith Machine Shrugs
3
15 reps
-
4
Single-Arm Overhead Machine Pulldowns
3
15 reps
-
5
Seated Calf Raise
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2
T-Bar Row
2
2
2
20 reps
15 reps
10 reps
-
-
-
3
Seated Row (Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
4A
Shrug (Dumbbell)
2
2
2
30 reps
20 reps
10 reps
-
-
-
4B
Standing Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
30 reps
20 reps
10 reps
-
-
-
2
Pullover (Dumbbell)
1
1
1
20 reps
25 reps
30 reps
-
-
-
3
Cable Pulldowns
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Lat Pulldown
1
1
1
20 reps
25 reps
30 reps
-
-
-
5
Shrug (Dumbbell)
2
2
1
1
30 reps
20 reps
10 reps
25 reps
-
-
-
-
6
Standing Calf Raise
1
1
1
30 reps
20 reps
10 reps
-
-
-
7
Donkey Calf Raises
1
1
1
20 reps
25 reps
30 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
2
2
20 reps
15 reps
10 reps
-
-
-
1B
Seated Row (Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2A
Bent Over Row (Barbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2B
Behind-the-Neck Lat Pulldown
2
2
2
20 reps
15 reps
10 reps
-
-
-
3
Seated Calf Raise
2
2
2
20 reps
15 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Row
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Bent Over Row (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Wide Grip Lat Pulldown
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Rope Lat Pulldown
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Seated Calf Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
3 Sets
15 Reps
@8
2
Squat (Smith Machine)
3 Sets
15 Reps
@8
3A
Leg Extension
2 Sets
30 Reps
@10
3B
Walking Lunge
2 Sets
10 Reps
-
3C
Squat (Bodyweight)
2 Sets
10 Reps
-
3D
Walking Lunge
2 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
AMRAP
@10
5
Cirque De Soleil Abs
1 Set
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
1 Set
30 Reps
-
2A
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
2B
Floor Press (Dumbbell)
3 Sets
12 Reps
-
3A
Decline Chest Fly
3 Sets
12 Reps
-
3B
Push Up
3 Sets
AMRAP
-
4A
Military Press (Barbell)
3 Sets
12 Reps
-
4B
Upright Row (Barbell)
3 Sets
12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5B
Front Raise
3 Sets
12 Reps
-
6A
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
6B
Face Pull
3 Sets
10 Reps
-
Day 3
1A
Reverse Grip Tricep Pushdown
3 Sets
12 Reps
-
1B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
2A
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
2B
Bent Over Single Arm Kickback
3 Sets
10 Reps
-
3A
Diamond Push Up
3 Sets
AMRAP
-
3B
Dip (Bodyweight)
3 Sets
AMRAP
-
4A
Spider Curl
3 Sets
10 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5A
Reverse Grip Curls
3 Sets
10 Reps
-
5B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2A
Seated Hamstring Curl
3 Sets
10 Reps
-
2B
Glute-Ham Raise
3 Sets
10 Reps
-
3
Cable Stiff Legged Deadlift
3 Sets
10 Reps
-
4
Cirque De Soleil Abs
1 Set
-
Day 5
1
Lat Pulldown
3 Sets
12 Reps
-
2A
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2B
Rope Lat Pulldown
3 Sets
10 Reps
-
3A
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3B
Single Arm Inverted Row
3 Sets
10 Reps
-
4A
Pullover (Dumbbell)
3 Sets
15 Reps
-
4B
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Seated Calf Raise
5 Sets
20 Reps
-