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!
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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
-