Program Description
Bodybuilding program designed by Nh to get you looking like Tokita Ohma. Wide, but not too thick; very aesthetic. Legs are definitely not a priority
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 31, 2025 02:15
- Last EditedDec 10, 2025 07:02
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Front Delts
12.5%
Triceps
11.6%
Chest
9.4%
Rear Delts
7.1%
Biceps
6.9%
Middle Delts
5.9%
Lats
5.9%
Calves
5.9%
Abs
4.5%
Forearms
4%
Quadriceps
4%
Hamstrings
3.2%
Glutes
2.9%
Adductors
2%
Lower Back
1.5%
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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
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2A
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2B
Chin-Up (Weighted)
4
3-6 reps
-
3A
Bicep Curl (EZ Bar)
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Face Pull
4
15-20 reps
-
4A
Push Up
4
AMRAP
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
4C
Standing Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
6-12 reps
-
2A
Lunge (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
3A
Wrist Curls
4
8-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Seated Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
4
6-10 reps
-
2A
Bench Press (Paused)
4
4-8 reps
-
2B
Face Pull
4
15-20 reps
-
3A
Preacher Curl (EZ Bar)
4
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Dumbbell)
4
10-15 reps
-
1B
Chest Fly (Dumbbell)
4
10-15 reps
-
2A
Pull-Up (Weighted)
4
3-6 reps
-
2B
Push Up
4
AMRAP
-
3A
Tricep Extension (Cable)
4
8-12 reps
-
3B
Face Pull
4
15-20 reps
-
3C
Hanging Leg Raise
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6-10 Reps
-
2A
Seated Overhead Press (Dumbbell)4 Sets
8-12 Reps
-
2B
Chin-Up (Weighted)4 Sets
3-6 Reps
-
3A
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
-
3B
Hanging Leg Raise4 Sets
AMRAP
-
3C
Face Pull4 Sets
15-20 Reps
-
4A
Push Up4 Sets
AMRAP
-
4B
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
-
4C
Standing Calf Raise4 Sets
AMRAP
-
Day 2
1
Good Morning3 Sets
6-12 Reps
-
2A
Lunge (Dumbbell)4 Sets
10-15 Reps
-
2B
Pull-Up (Bodyweight)4 Sets
AMRAP
-
3A
Wrist Curls4 Sets
8-12 Reps
-
3B
Hanging Leg Raise4 Sets
AMRAP
-
3C
Seated Calf Raise4 Sets
AMRAP
-
Day 3
1
AD Press4 Sets
6-10 Reps
-
2A
Bench Press (Paused)4 Sets
4-8 Reps
-
2B
Face Pull4 Sets
15-20 Reps
-
3A
Preacher Curl (EZ Bar)4 Sets
6-10 Reps
-
3B
Rear Delt Fly (Dumbbell)4 Sets
8-12 Reps
-
3C
Standing Calf Raise4 Sets
AMRAP
-
Day 4
1A
Reverse Lunge (Dumbbell)4 Sets
10-15 Reps
-
1B
Chest Fly (Dumbbell)4 Sets
10-15 Reps
-
2A
Pull-Up (Weighted)4 Sets
3-6 Reps
-
2B
Push Up4 Sets
AMRAP
-
3A
Tricep Extension (Cable)4 Sets
8-12 Reps
-
3B
Face Pull4 Sets
15-20 Reps
-
3C
Hanging Leg Raise1 Set
AMRAP
-