Program Description
.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 11, 2024 09:55
- Last EditedJun 18, 2025 12:24
Summary
**GUTS v2** is a comprehensive 12-week training program designed for those ready to build strength and endurance through a structured 4-day weekly routine. Each session combines supersets targeting both upper and lower body muscles, ensuring a balanced approach to fitness. With a focus on compound lifts and bodyweight exercises, this program will challenge your limits while enhancing your overall performance. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Triceps
10.9%
Chest
10.3%
Lats
9.6%
Abs
7.5%
Front Delts
6.6%
Biceps
6.5%
Neck
6.5%
Hamstrings
5.4%
Glutes
5.4%
Middle Delts
5.2%
Rear Delts
5%
Lower Back
4.1%
Quadriceps
3.9%
Adductors
1.2%
Forearms
0.8%
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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
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
1C
Neck Curl
3
15-20 reps
-
2A
Dip (Assisted)
3
4-8 reps
-
2B
Chin-Up (Assisted)
3
4-8 reps
-
3A
Katana Extension
4
8-12 reps
-
3B
Face Pull
4
12-15 reps
-
4A
Sit Up
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
SL Calf Raise
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Finger Curl
3
AMRAP
-
2C
Neck Curl
3
15-20 reps
-
3A
Hyperextension
4
AMRAP
-
3B
Alternating Dumbbell Curl
4
8-12 reps
-
3C
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
4-8 reps
-
1B
Hammer Curl
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Skull Crusher (Barbell)
3
AMRAP
-
2C
Dumbbell Row
3
8-12 reps
-
3A
Decline Push Up
4
AMRAP
-
3B
Finger Curl
4
8-12 reps
-
3C
SL Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
4
8-12 reps
-
1B
Lateral Raise (Dumbbell)
4
12-15 reps
-
1C
Neck Curl
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Rear Delt Fly (Dumbbell)
3
AMRAP
-
3A
Squat (Paused)
3
4-8 reps
-
3B
Power Shrug
3
AMRAP
-
4A
Sit Up
4
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1A
Zercher Squat (Barbell)3 Sets
6-10 Reps
-
1B
SL Calf Raise3 Sets
AMRAP
-
2A
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2B
Finger Curl3 Sets
AMRAP
-
2C
Neck Curl3 Sets
15-20 Reps
-
3A
Hyperextension4 Sets
AMRAP
-
3B
Alternating Dumbbell Curl4 Sets
8-12 Reps
-
3C
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)3 Sets
4-8 Reps
-
1B
Hammer Curl3 Sets
8-12 Reps
-
2A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
2B
Skull Crusher (Barbell)3 Sets
AMRAP
-
2C
Dumbbell Row3 Sets
8-12 Reps
-
3A
Decline Push Up4 Sets
AMRAP
-
3B
Finger Curl4 Sets
8-12 Reps
-
3C
SL Calf Raise4 Sets
AMRAP
-
Day 1
1A
Bench Press (Barbell)3 Sets
4-8 Reps
-
1B
Dumbbell Row3 Sets
8-12 Reps
-
1C
Neck Curl3 Sets
15-20 Reps
-
2A
Dip (Assisted)3 Sets
4-8 Reps
-
2B
Chin-Up (Assisted)3 Sets
4-8 Reps
-
3A
Katana Extension4 Sets
8-12 Reps
-
3B
Face Pull4 Sets
12-15 Reps
-
4A
Sit Up4 Sets
AMRAP
-
Day 4
1A
Pullover (Dumbbell)4 Sets
8-12 Reps
-
1B
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
1C
Neck Curl4 Sets
15-20 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2B
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
-
3A
Squat (Paused)3 Sets
4-8 Reps
-
3B
Power Shrug3 Sets
AMRAP
-
4A
Sit Up4 Sets
AMRAP
-