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Modo Cavalo - Full Body 3x

by Fabricio Marques

Program Description

become a horse

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 28, 2025 04:46
  • Last Edited
    Jul 26, 2025 11:41

Summary

Experience a comprehensive full-body transformation with the Modo Cavalo - Full Body 3x program. Over 12 weeks, you'll engage in three intense workouts per week, incorporating a mix of supersets and traditional lifts to build strength and endurance. This program features a variety of exercises targeting all major muscle groups, ensuring balanced development and functional fitness. Equip yourself with a full gym and get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
9.7%
Biceps
9.6%
Triceps
9.3%
Glutes
8.7%
Upper Back
8.6%
Hamstrings
7.8%
Front Delts
6.9%
Lats
6.5%
Chest
6.2%
Quadriceps
5.6%
Middle Delts
5.1%
Lower Back
5%
Forearms
4.5%
Neck
2.3%
Calves
1.7%
Rear Delts
1.5%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Dumbbell Row
3
10 reps
-
4
Squat (Barbell)
3
8 reps
-
5A
Romanian Deadlift (Barbell)
3
10 reps
-
5B
Upright Row (Barbell)
3
12 reps
-
6
Hip Thrust (Barbell)
2
12 reps
-
7A
French Press
3
10 reps
-
7B
Bicep Curl (EZ Bar)
3
10 reps
-
8
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Cable Low Row
3
12 reps
-
5
Split Squat (Barbell)
3
10 reps
-
6A
Good Morning
3
10 reps
-
6B
Goblet Squat
1
12 reps
-
7
Shrug (Barbell)
3
12 reps
-
8A
Bicep Curl (Barbell)
3
10 reps
-
8B
Tricep Pushdown (Cable)
3
10 reps
-
9
Wrist Curls
3
15 reps
-
10
Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
15 reps
-
1B
Dip (Bodyweight)
3
AMRAP
-
1C
Band Pull Apart
2
AMRAP
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Zercher Squat (Barbell)
3
8 reps
-
5
Leg Curl
2
10 reps
-
6A
Hammer Curl (Dumbbell)
3
10 reps
-
6B
Bench Press (Close Grip)
3
10 reps
-
7
Back Extension
3
AMRAP
-
8A
Neck Curl
4
15 reps
-
8B
Russian Twist (Dumbbell)
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Plank
3 Sets
2 mins
-
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Squat (Barbell)
3 Sets
8 Reps
-
5A
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5B
Upright Row (Barbell)
3 Sets
12 Reps
-
6
Hip Thrust (Barbell)
2 Sets
12 Reps
-
7A
French Press
3 Sets
10 Reps
-
7B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
8
Lying Leg Raise
3 Sets
AMRAP
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Cable Low Row
3 Sets
12 Reps
-
5
Split Squat (Barbell)
3 Sets
10 Reps
-
6A
Good Morning
3 Sets
10 Reps
-
6B
Goblet Squat
1 Set
12 Reps
-
7
Shrug (Barbell)
3 Sets
12 Reps
-
8A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
8B
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9
Wrist Curls
3 Sets
15 Reps
-
10
Sit Up
3 Sets
AMRAP
-
Day 3
1A
Standing Calf Raise
3 Sets
15 Reps
-
1B
Dip (Bodyweight)
3 Sets
AMRAP
-
1C
Band Pull Apart
2 Sets
AMRAP
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
4
Zercher Squat (Barbell)
3 Sets
8 Reps
-
5
Leg Curl
2 Sets
10 Reps
-
6A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6B
Bench Press (Close Grip)
3 Sets
10 Reps
-
7
Back Extension
3 Sets
AMRAP
-
8A
Neck Curl
4 Sets
15 Reps
-
8B
Russian Twist (Dumbbell)
3 Sets
AMRAP
-