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Gotham Nightmare Protocol

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1 athletes joined

Program Description

Body building program that will develop correct strength. If executed correctly, you will have : noticeable wider shoulders, way Thicker arms, dense upper chest, broader back with V taper, trap and neck presence, visible abs, proportional legs ( not a priority - we remain upper body bros) This is not to develop a Toji/Sukuna program, but more likely get to jotaro or Batman (comics) ones.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 02:18
  • Last Edited
    Feb 15, 2026 02:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Triceps
9.1%
Front Delts
8.9%
Biceps
8.3%
Middle Delts
7.6%
Forearms
6.4%
Rear Delts
6.2%
Lats
6%
Abs
5.9%
Hamstrings
5.9%
Chest
5.7%
Quadriceps
4.9%
Glutes
4.9%
Neck
3%
Calves
2.6%
Lower Back
1.7%
Abductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
6-10 reps
-
2
Dip (Weighted)
4
6-10 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Lateral Raise (Cable)
4
12-20 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Chest Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Y Raise
3
12-15 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Cable Crunch
4
10-15 reps
-
6
Neck Extension
3
15-20 reps
-
7
Farmer's Walk (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Leg Curl
4
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Standing Calf Raise
4
10-18 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Neck Flexion
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2
Chest Press (Machine)
4
6-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Overhead Tricep Extension (Cable)
4
8-12 reps
-
5
Bicep Curl (Cable)
4
8-12 reps
-
6
Cable Crunch
4
10-15 reps
-
7
Neck Curl
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-6 reps
-
2
Kroc Row
4
8-12 reps
-
3
Face Pull
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6.5
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Standing Calf Raise
3
12-20 reps
-
6
Dead Hang
3
30-60 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Shoulder Press (Machine)
4 Sets
6-10 Reps
-
2
Dip (Weighted)
4 Sets
6-10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Lateral Raise (Cable)
4 Sets
12-20 Reps
-
5
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
7
Chest Fly (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Dumbbell Row
4 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
3
Y Raise
3 Sets
12-15 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
5
Cable Crunch
4 Sets
10-15 Reps
-
6
Neck Extension
3 Sets
15-20 Reps
-
7
Farmer's Walk (Weighted)
3 Sets
AMRAP
-
Day 3
1
Hack Squat
3 Sets
6-10 Reps
-
2
Leg Curl
4 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Standing Calf Raise
4 Sets
10-18 Reps
-
5
Cable Crunch
3 Sets
8-12 Reps
-
6
Neck Flexion
3 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Chest Press (Machine)
4 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
6
Cable Crunch
4 Sets
10-15 Reps
-
7
Neck Curl
2 Sets
12-15 Reps
-
Day 5
1
Chin-Up (Weighted)
4 Sets
3-6 Reps
-
2
Kroc Row
4 Sets
8-12 Reps
-
3
Face Pull
3 Sets
12-20 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@6.5
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
7
Wrist Curls
3 Sets
12-15 Reps
-
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
3
Leg Press
4 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12-20 Reps
-
5
Standing Calf Raise
3 Sets
12-20 Reps
-
6
Dead Hang
3 Sets
30-60 mins
-