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 EditedOct 20, 2024 11:47
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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
-