5.0
(1 rating)
Program Description
Get jacked, stacked, succulent, and dense
Program Overview
- LevelIntermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 30, 2024 10:32
- Last EditedJun 18, 2025 12:24
Summary
Unleash your potential with Chad Overload V2, a comprehensive 12-week program designed for serious lifters ready to push their limits. Comprising five training days each week, this program incorporates a mix of supersets and targeted exercises to build strength and muscle across all major muscle groups. Expect to engage in a variety of movements, from weighted push-ups to barbell squats, ensuring a balanced and effective workout. Equip yourself with a full gym and prepare to transform your physique and elevate your performance!
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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
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
2
6-12 reps
-
1B
Chin-Up (Bodyweight)
2
8-12 reps
-
2A
Seated Overhead Press (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2C
Seated Calf Raise
3
8-12 reps
-
3A
Seated Row (Cable)
3
8-12 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Bicep Curl (Dumbbell)
3
8-12 reps
-
4B
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Back Extension (Weighted)
3
8-12 reps
-
2B
Farmer's Walk (Weighted)
3
1-5 mins
-
3A
Power Shrug
3
6-12 reps
-
3B
Leg Extension
3
10-20 reps
-
3C
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
6-10 reps
-
1B
Deficit Push Up
2
8-12 reps
-
2A
Kroc Row
3
6-10 reps
-
2B
Standing Calf Raise
3
15-20 reps
-
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
3B
Reverse Pec Deck
3
15-20 reps
-
4A
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
6-12 reps
-
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
-
1B
Neck Curl
2
15-20 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Wrist Curls
3
12-20 reps
-
3A
Hip Abductor (Machine)
3
8-12 reps
-
3B
Leg Curl
3
8-12 reps
-
4A
Split Squat (Bodyweight)
2
20-50 reps
-
4B
Abs Crunch (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
-
1B
Lat Pulldown
3
8-12 reps
-
2A
Bicep Curl (EZ Bar)
3
6-10 reps
-
2B
Lateral Raise (Machine)
3
12-20 reps
-
3A
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
3B
Face Pull
3
8-12 reps
-
4A
Meadows Curl
3
6-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Push Up (Weighted)2 Sets
6-12 Reps
-
1B
Chin-Up (Bodyweight)2 Sets
8-12 Reps
-
2A
Seated Overhead Press (Barbell)3 Sets
6-10 Reps
-
2B
Reverse Bicep Curl (EZ Bar)3 Sets
6-12 Reps
-
2C
Seated Calf Raise3 Sets
8-12 Reps
-
3A
Seated Row (Cable)3 Sets
8-12 Reps
-
3B
Dip (Bodyweight)3 Sets
15-30 Reps
-
4A
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
4B
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 2
1A
Squat (Barbell)2 Sets
6-10 Reps
-
1B
Neck Curl2 Sets
15-20 Reps
-
2A
Back Extension (Weighted)3 Sets
8-12 Reps
-
2B
Farmer's Walk (Weighted)3 Sets
1-5 mins
-
3A
Power Shrug3 Sets
6-12 Reps
-
3B
Leg Extension3 Sets
10-20 Reps
-
3C
Hanging Leg Raise3 Sets
12 Reps
-
Day 3
1A
Chin-Up (Weighted)2 Sets
6-10 Reps
-
1B
Deficit Push Up2 Sets
8-12 Reps
-
2A
Kroc Row3 Sets
6-10 Reps
-
2B
Standing Calf Raise3 Sets
15-20 Reps
-
3A
Incline Bench Press (Smith Machine)3 Sets
8-12 Reps
-
3B
Reverse Pec Deck3 Sets
15-20 Reps
-
4A
Behind-The-Neck Press (Smith Machine)3 Sets
8-12 Reps
-
4B
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
-
4C
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
Day 5
1A
Pec Deck (Machine)3 Sets
8-12 Reps
-
1B
Lat Pulldown3 Sets
8-12 Reps
-
2A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
-
2B
Lateral Raise (Machine)3 Sets
12-20 Reps
-
3A
V-Handle Tricep Pushdown (Cable)3 Sets
6-12 Reps
-
3B
Face Pull3 Sets
8-12 Reps
-
4A
Meadows Curl3 Sets
6-10 Reps
-
4B
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
-
1B
Neck Curl2 Sets
15-20 Reps
-
2A
Leg Press3 Sets
8-12 Reps
-
2B
Wrist Curls3 Sets
12-20 Reps
-
3A
Hip Abductor (Machine)3 Sets
8-12 Reps
-
3B
Leg Curl3 Sets
8-12 Reps
-
4A
Split Squat (Bodyweight)2 Sets
20-50 Reps
-
4B
Abs Crunch (Machine)2 Sets
15-20 Reps
-