Program Description
Selected exercises are very shoulder joint friendly(at least for me, I have some issues with them). If you want to emphasize you upper body without shoulder pain/discomfort this program might be for you.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 23, 2025 04:53
- Last EditedJun 18, 2025 10:33
Summary
Unleash your inner hero with the **Super Hero Physique for Intermediates** program! Over the course of 12 weeks, you'll engage in a dynamic 4-day training split designed to build strength and sculpt your physique. Each workout features targeted supersets that challenge your upper body, focusing on key muscle groups like the back, chest, and shoulders. With a mix of bodyweight and dumbbell exercises, you'll push your limits and see real results. Join now and transform your training into a supercharged journey!
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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
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Reverse Pec Deck
3
8-12 reps
-
3B
Pullover (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Lu Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1A
Lat Pulldown (Close Grip)3 Sets
6-10 Reps
-
1B
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2A
Cable Flexion Row3 Sets
12-16 Reps
-
2B
Deficit Push Up3 Sets
AMRAP
-
3A
Lat Prayer3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
AMRAP
-
Day 4
1
Leg Curl1 Set
6-12 Reps
-
2A
High Bar Squat (Barbell)3 Sets
5-8 Reps
-
2B
Neck Extension3 Sets
15-20 Reps
-
3A
Preacher Curl (EZ Bar)3 Sets
6-12 Reps
-
3B
Skull Crusher (Barbell)3 Sets
8-14 Reps
-
4A
Dragon Fly3 Sets
AMRAP
-
4B
Lu Raise3 Sets
8-12 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
1B
Chest Supported Row (Dumbbell)3 Sets
12-16 Reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)3 Sets
AMRAP
-
2B
Deficit Push Up3 Sets
AMRAP
-
3A
Reverse Pec Deck3 Sets
8-12 Reps
-
3B
Pullover (Dumbbell)3 Sets
15-20 Reps
-
Day 2
1
Leg Extension1 Set
8-12 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2B
Neck Curl3 Sets
12-18 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
3B
French Press3 Sets
8-12 Reps
-
4A
Roman Chair Sit Up3 Sets
10-15 Reps
-
4B
Lateral Raise (Machine)3 Sets
AMRAP
-