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 12, 2025 04:51
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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
-