Program Description
Like Limp Mode 1.0, hytropophy geared intermediate days
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 12, 2025 04:13
- Last EditedJul 29, 2025 01:20
Summary
Unleash your potential with Limp Mode 3.0, a dynamic 12-week program designed to elevate your strength and conditioning. Comprising five training days each week, this program focuses on supersets that target key muscle groups, ensuring efficient workouts that maximize gains. From calf raises to Bulgarian split squats, you'll engage in a variety of exercises that challenge your limits and promote muscle growth. Get ready to transform your physique and push through barriers with a structured approach tailored for everyday lifters.
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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
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
12-20 reps
-
1B
Incline Curl (Dumbbell)
3
12-20 reps
-
2A
Push Press
3
12-15 reps
-
2B
EZ Bar Curl
3
12-20 reps
-
3A
Military Press
3
10-18 reps
-
3B
21s
2
21 reps
-
4A
Front. Raise
3
12-20 reps
-
4B
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench
3
12-20 reps
-
1B
Tricep Kick Back
3
12-20 reps
-
2A
Bench Press (Barbell)
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
12-20 reps
-
3A
Floor Press
3
12-15 reps
-
3B
Diamond Pushup
3
AMRAP
-
4A
Pullover
2
12-20 reps
-
4B
Chest Fly (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise
4
15-20 reps
-
1B
Leg Press
4
15-20 reps
-
2A
Bulgarian Split Squat (Dumbbell)
4
15-20 reps
-
2B
Romanian Deadlift (Barbell)
4
15-20 reps
-
3
Landmine Rear Lunge
3
12-15 reps
-
4A
Hamstring Curl
3
12-15 reps
-
4B
Leg Extensions
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Stairs
1
AMRAP
-
1C
Seated Row (Cable)
3
12-20 reps
-
2A
Barbell Row
3
12-15 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Stairs
1
AMRAP
-
3
Lat Pulldown
3
12-20 reps
-
4A
Sit-Up
1
12-20 reps
-
4B
Plank
1
0.5 mins
-
5A
Triple Threat
1
10 reps
-
5B
Plank
1
0.5 mins
-
6A
Hanging Leg Raise
1
20 reps
-
6B
Plank
1
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Calf Raise4 Sets
15-20 Reps
-
1B
Leg Press4 Sets
15-20 Reps
-
2A
Bulgarian Split Squat (Dumbbell)4 Sets
15-20 Reps
-
2B
Romanian Deadlift (Barbell)4 Sets
15-20 Reps
-
3
Landmine Rear Lunge3 Sets
12-15 Reps
-
4A
Hamstring Curl3 Sets
12-15 Reps
-
4B
Leg Extensions3 Sets
12-20 Reps
-
Day 2
1A
Seated Shoulder Press (Dumbbell)3 Sets
12-20 Reps
-
1B
Incline Curl (Dumbbell)3 Sets
12-20 Reps
-
2A
Push Press3 Sets
12-15 Reps
-
2B
EZ Bar Curl3 Sets
12-20 Reps
-
3A
Military Press3 Sets
10-18 Reps
-
3B
21s2 Sets
21 Reps
-
4A
Front. Raise3 Sets
12-20 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
-
Day 3
1A
Incline Bench3 Sets
12-20 Reps
-
1B
Tricep Kick Back3 Sets
12-20 Reps
-
2A
Bench Press (Barbell)3 Sets
12-15 Reps
-
2B
Tricep Pushdown (Cable)3 Sets
12-20 Reps
-
3A
Floor Press3 Sets
12-15 Reps
-
3B
Diamond Pushup3 Sets
AMRAP
-
4A
Pullover2 Sets
12-20 Reps
-
4B
Chest Fly (Dumbbell)2 Sets
12-20 Reps
-
Day 4
1A
Calf Raise4 Sets
15-20 Reps
-
1B
Leg Press4 Sets
15-20 Reps
-
2A
Bulgarian Split Squat (Dumbbell)4 Sets
15-20 Reps
-
2B
Romanian Deadlift (Barbell)4 Sets
15-20 Reps
-
3
Landmine Rear Lunge3 Sets
12-15 Reps
-
4A
Hamstring Curl3 Sets
12-15 Reps
-
4B
Leg Extensions3 Sets
12-20 Reps
-
Day 5
1A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
1B
Stairs1 Set
AMRAP
-
1C
Seated Row (Cable)3 Sets
12-20 Reps
-
2A
Barbell Row3 Sets
12-15 Reps
-
2B
Pull-Up (Bodyweight)1 Set
AMRAP
-
2C
Stairs1 Set
AMRAP
-
3
Lat Pulldown3 Sets
12-20 Reps
-
4A
Sit-Up1 Set
12-20 Reps
-
4B
Plank1 Set
0.5 mins
-
5A
Triple Threat1 Set
10 Reps
-
5B
Plank1 Set
0.5 mins
-
6A
Hanging Leg Raise1 Set
20 Reps
-
6B
Plank1 Set
0.5 mins
-