Program Description
.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 11, 2024 09:55
- Last EditedAug 28, 2024 10:07
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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
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