logo
BoostcampPNG

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
    Jun 18, 2025 08:21

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!
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
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
-