Program Description
Natural Hypertrophy's UH Bridge program with a larger arm day
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedOct 20, 2024 11:24
- Last EditedJun 18, 2025 09:16
Summary
The Modified UH Bridge is a comprehensive 16-week program designed for serious lifters looking to enhance their strength and muscle definition. With four training days each week, this program combines supersets targeting major muscle groups, including legs, arms, chest, and back, ensuring a balanced approach to your fitness journey. Expect to push your limits with exercises like Safety Bar Squats, Weighted Dips, and Dumbbell Rows, all tailored to elevate your performance and build a solid foundation. Equip yourself with a full gym and get ready to transform your physique!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2A
Dip (Weighted)
3
6-8 reps
-
2B
Dumbbell Row
3
8-12 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-12 reps
-
1B
Hammer Curl
3
6-12 reps
-
2A
Pull-Up (Weighted)
3
4-8 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Split Squat (Barbell)
3
8-12 reps
-
3B
Fly Press (Dumbbell)
3
8-12 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Seated Calf Raise
3
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Seated Row (Cable)
3
8-12 reps
-
3A
Upright Row (Barbell)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Tricep Extension (Cable)
3
8-12 reps
-
2B
Bayesian Curl
3
8-12 reps
-
3A
Hammer Curl
3
8-12 reps
-
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3C
Windshield Wipers
3
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Safety Bar Squat3 Sets
4-8 Reps
-
1B
Preacher Curl (Dumbbell)3 Sets
6-10 Reps
-
2A
Dip (Weighted)3 Sets
6-8 Reps
-
2B
Dumbbell Row3 Sets
8-12 Reps
-
3A
Tricep Extension (Cable)3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
3C
Abs Crunch (Weighted)3 Sets
8-12 Reps
-
Day 2
1A
Overhead Press (Barbell)3 Sets
6-12 Reps
-
1B
Hammer Curl3 Sets
6-12 Reps
-
2A
Pull-Up (Weighted)3 Sets
4-8 Reps
-
2B
Leg Curl3 Sets
12-15 Reps
-
3A
Split Squat (Barbell)3 Sets
8-12 Reps
-
3B
Fly Press (Dumbbell)3 Sets
8-12 Reps
-
3C
Neck Curl3 Sets
15-20 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
1B
Seated Calf Raise3 Sets
15-20 Reps
-
2A
Leg Press3 Sets
8-12 Reps
-
2B
Seated Row (Cable)3 Sets
8-12 Reps
-
3A
Upright Row (Barbell)3 Sets
12-15 Reps
-
3B
Hanging Leg Raise3 Sets
AMRAP
-
Day 4
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
-
2A
Tricep Extension (Cable)3 Sets
8-12 Reps
-
2B
Bayesian Curl3 Sets
8-12 Reps
-
3A
Hammer Curl3 Sets
8-12 Reps
-
3B
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
3C
Windshield Wipers3 Sets
8-12 Reps
-