Program Description
My modification to Natural Hypertrophy's Guts Training Program - this version designed for those who also are running in addition to the lifting. This program anticipates distance running ~3 miles on Monday (Day 1) and ~7-10 miles on Saturday (no lifting).
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 06, 2026 01:56
- Last EditedFeb 01, 2026 09:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
10.7%
Upper Back
10.1%
Biceps
8.3%
Chest
8.2%
Lats
8.1%
Abs
7.8%
Quadriceps
6.6%
Hamstrings
5.5%
Glutes
5.5%
Middle Delts
4.2%
Forearms
3.9%
Neck
2.6%
Calves
2.2%
Rear Delts
1.5%
Lower Back
1.3%
Abductors
0.7%
Adductors
0.7%
Other
0.4%
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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
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2A
Leg Press
4
10-15 reps
-
2B
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Tricep Extension (Cable)
4
10-15 reps
-
4B
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Pullover (Dumbbell)
3
6-10 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Cable Crunch
3
8-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Neck Extension
4
10-20 reps
-
4A
Pull-Up (Bodyweight)
4
AMRAP
-
4B
Tricep Extension (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2A
Trap Bar Deadlift
3
3 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Squat (Smith Machine)
4
10-15 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
4A
Incline Curl (Dumbbell)
4
6-12 reps
-
4B
Dumbbell Row
4
8-12 reps
-
5
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Shoulder Press (Plate Loaded)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Hammer Curl (Dumbbell)
3
8-12 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Front Raise
3
10-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Neck Curl
3
10-15 reps
-
4A
Landmine Oblique Twist
4
10-15 reps
-
4B
Diamond Push Up
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Face Pull
4
10-12 reps
-
3B
Lat Pulldown
4
10-15 reps
-
3C
Shrug (Dumbbell)
4
10-15 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
6-12 reps
-
1B
Renegade Row
4
8-10 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Bicep Curl (Barbell)
4
8-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Face Pull
4
10-12 reps
-
4A
Decline Sit Up (Bodyweight)
3
8-12 reps
-
4B
Reverse Wrist Curl (Barbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Run1 Set
30 mins
-
2A
Leg Press1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
2B
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Seated Calf Raise1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 2
1A
Bench Press (Barbell)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
1B
Pullover (Dumbbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2A
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2B
Cable Crunch1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3B
Neck Extension1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
4A
Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
4B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
Day 3
1
Chin-Up (Weighted)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
2A
Trap Bar Deadlift1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
2B
Standing Calf Raise1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
3A
Squat (Smith Machine)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3B
Upright Row (Barbell)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4A
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
4B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
5
Leg Extension1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 4
1A
Bench Press (Close Grip)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
1B
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2A
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2B
Front Raise1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3A
JM Press1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3B
Neck Curl1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4A
Landmine Oblique Twist1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
4B
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
Day 5
1A
Preacher Curl (Barbell)1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
1B
Renegade Row1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2A
Kroc Row1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2B
Bicep Curl (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3A
Face Pull1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3B
Lat Pulldown1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
3C
Shrug (Dumbbell)1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
4A
Decline Sit Up (Bodyweight)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Reverse Wrist Curl (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-