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THIS IS SPARTA, GODS DEFINITIVE EDITION

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Program Description

This is not a mere workout with purpose, this is a war to battle 4 days a week, are you up for the task?

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2026 02:23
  • Last Edited
    Feb 28, 2026 04:41
Muscle Engagement
Front
Back
MuscleSet
Abs
17.6%
Upper Back
9.3%
Triceps
8.2%
Glutes
8.1%
Quadriceps
7.4%
Biceps
6.8%
Hamstrings
6.8%
Front Delts
6.1%
Forearms
5.5%
Lats
4.7%
Lower Back
4.6%
Middle Delts
4.5%
Neck
3%
Rear Delts
2.8%
Chest
2.6%
Adductors
0.9%
Other
0.6%
Calves
0.2%
Abductors
0.2%
Olympic
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
1
Bench Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Lat Pulldown
1
3
10 reps
5 reps
-
-
3
Lunge (Barbell)
1
3
10 reps
5 reps
-
-
4
Trap Bar Deadlift
1
3
10 reps
5 reps
-
-
5A
Wood Chop
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Underhand Lat Pulldown
1
3
10 reps
5 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Trap Bar Deadlift
1
3
10 reps
5 reps
-
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Lat Pulldown
1
3
10 reps
5 reps
-
-
3
Lunge (Barbell)
1
3
10 reps
5 reps
-
-
4
Trap Bar Deadlift
1
3
10 reps
5 reps
-
-
5A
Wood Chop
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Underhand Lat Pulldown
1
3
10 reps
5 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Trap Bar Deadlift
1
3
10 reps
5 reps
-
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Jump Switch Lunge
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Wood Chop
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
10 reps
-
2A
Lateral Jump
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
10 reps
-
1B
Pull-Up (Bodyweight)
3
10 reps
-
2A
Lateral Box Jump
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Wood Chop
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
3
10 reps
-
1B
Chin-Up (Bodyweight)
3
10 reps
-
2A
Jump Switch Lunge
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
20 reps
-
1B
Pull-Up (Bodyweight)
3
12 reps
-
1C
Lunge (Dumbbell)
3
15 reps
-
1D
Romanian Deadlift (Dumbbell)
3
20 reps
-
2A
Wood Chop
3
10 reps
-
2B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
20 reps
-
1B
Chin-Up (Bodyweight)
3
12 reps
-
1C
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
1D
Single Leg Romanian Deadlift
3
15 reps
-
2A
Lateral Med Ball Slam
3
10 reps
-
2B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Pull-Up (Bodyweight)
3
12 reps
-
1C
Lunge (Dumbbell)
3
15 reps
-
1D
Romanian Deadlift (Dumbbell)
3
20 reps
-
2A
Lateral Med Ball Slam
3
10 reps
-
2B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
20 reps
-
1B
Chin-Up (Bodyweight)
3
12 reps
-
1C
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
1D
Single Leg Romanian Deadlift
3
15 reps
-
2A
Wood Chop
3
10 reps
-
2B
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
2
Lateral Raise (Cable)
1
3
10 reps
8 reps
-
-
3
Tricep Rope Push Down (Cable)
1
3
10 reps
8 reps
-
-
4
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
10 reps
8 reps
-
-
2
Pec Deck (Machine)
1
3
10 reps
8 reps
-
-
3
Overhead Tricep Extension (Cable)
1
3
10 reps
8 reps
-
-
4
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
2
Face Pull
1
3
10 reps
8 reps
-
-
3
Tricep Rope Push Down (Cable)
1
3
10 reps
8 reps
-
-
4
Abs Crunch (Weighted)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
10 reps
8 reps
-
-
2
Lateral Raise (Cable)
1
3
10 reps
8 reps
-
-
3
Overhead Tricep Extension (Cable)
1
3
10 reps
8 reps
-
-
4
Plank
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Lateral Raise (Cable)
3
1
10 reps
20 reps
-
-
3
Tricep Rope Push Down (Cable)
3
1
10 reps
20 reps
-
-
4A
Abs Crunch (Weighted)
3
10 reps
-
4B
Hanging Oblique Knee Raise
3
10 reps
-
4C
Leg Raise (Captain's Chair)
3
10 reps
-
4D
Back Extension (Weighted)
3
10 reps
-
4E
Neck Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
1
3
10 reps
8 reps
-
-
3
Seated Row (Cable)
1
3
10 reps
8 reps
-
-
4
Russian Twist (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3
10 reps
8 reps
-
-
2
Hammer Curl (Cable)
1
3
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
3
10 reps
8 reps
-
-
4
Side Plank
4
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
1
3
10 reps
8 reps
-
-
3
Seated Row (Cable)
1
3
10 reps
8 reps
-
-
4
Russian Twist (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3
10 reps
8 reps
-
-
2
Hammer Curl (Cable)
1
3
10 reps
8 reps
-
-
3
Single Arm Row (Cable)
1
3
10 reps
8 reps
-
-
4
Side Plank
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
3
10 reps
5 reps
-
-
3
Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Hip Thrust (Machine)
1
3
10 reps
5 reps
-
-
5A
Landmine Twist
3
10 reps
-
5B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
3
10 reps
5 reps
-
-
2
Single Arm Row (Dumbbell)
1
3
10 reps
5 reps
-
-
3
Zercher Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Single Leg Hip Thrust
1
3
10 reps
5 reps
-
-
5A
Landmine Twist
3
10 reps
-
5B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
5 reps
-
-
2
Bent Over Row (Barbell)
1
3
10 reps
5 reps
-
-
3
Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Hip Thrust (Machine)
1
3
10 reps
5 reps
-
-
5A
Landmine Twist
3
10 reps
-
5B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
3
10 reps
5 reps
-
-
2
Single Arm Row (Dumbbell)
1
3
10 reps
5 reps
-
-
3
Zercher Squat (Barbell)
1
3
10 reps
5 reps
-
-
4
Single Leg Hip Thrust
1
3
10 reps
5 reps
-
-
5A
Landmine Twist
3
10 reps
-
5B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2A
Jump Squat
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
-
1B
Bent Over Row (Dumbbell)
3
10 reps
-
2A
Broad Jump
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
10 reps
-
1B
Inverted Row
3
10 reps
-
2A
Box Jump
3
10 reps
-
2B
Med Ball Slam
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
10 reps
-
1B
Bent Over Row (Dumbbell)
3
10 reps
-
2A
Broad Jump
3
10 reps
-
2B
Kettlebell Swing
3
10 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Suitcase Carry
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
1B
Bent Over Row (Dumbbell)
3
20 reps
-
1C
Squat (Barbell)
3
20 reps
-
1D
Single Leg Hip Thrust
3
15 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
15 reps
-
1B
Single Arm Row (Dumbbell)
3
15 reps
-
1C
Zercher Squat (Barbell)
3
20 reps
-
1D
Hip Thrust (Machine)
3
20 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Push Up
3
20 reps
-
1B
Inverted Row
3
20 reps
-
1C
Squat (Bodyweight)
3
30 reps
-
1D
Single Leg Hip Thrust
3
15 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
15 reps
-
1B
Single Arm Row (Dumbbell)
3
15 reps
-
1C
Zercher Squat (Barbell)
3
20 reps
-
1D
Hip Thrust (Machine)
3
20 reps
-
2A
Landmine Twist
3
10 reps
-
2B
Suitcase Carry
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
10 reps
8 reps
-
-
2
Hamstring Curl
1
3
10 reps
8 reps
-
-
3
Split Squat (Smith Machine)
1
3
10 reps
8 reps
-
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
10 reps
8 reps
-
-
2
Deadlift (Smith Machine)
1
3
10 reps
8 reps
-
-
3
Single Leg Press
1
3
10 reps
8 reps
-
-
4
Reverse Plank
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
10 reps
8 reps
-
-
2
Hamstring Curl
1
3
10 reps
8 reps
-
-
3
Split Squat (Smith Machine)
1
3
10 reps
8 reps
-
-
4
Leg Raise (Captain's Chair)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
10 reps
8 reps
-
-
2
Deadlift (Smith Machine)
1
3
10 reps
8 reps
-
-
3
Single Leg Press
1
3
10 reps
8 reps
-
-
4
Reverse Plank
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Face Pull
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Reverse Pec Deck
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Face Pull
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Reverse Pec Deck
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Face Pull
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Reverse Pec Deck
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Face Pull
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Reverse Pec Deck
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Face Pull
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Reverse Pec Deck
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Face Pull
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
1
10 reps
20 reps
-
-
2
Reverse Pec Deck
3
1
10 reps
20 reps
-
-
3
Overhead Tricep Extension (Cable)
3
1
10 reps
20 reps
-
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning
3
10 reps
-
4E
Neck Extension
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
2
Lat Pulldown
1 Set
3 Sets
10 Reps
5 Reps
-
-
3
Lunge (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
4
Trap Bar Deadlift
1 Set
3 Sets
10 Reps
5 Reps
-
-
5A
Wood Chop
3 Sets
10 Reps
-
5B
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
Day 2
1
Bicep Curl (Cable)
3 Sets
1 Set
10 Reps
20 Reps
-
-
2
Lateral Raise (Cable)
3 Sets
1 Set
10 Reps
20 Reps
-
-
3
Tricep Rope Push Down (Cable)
3 Sets
1 Set
10 Reps
20 Reps
-
-
4A
Abs Crunch (Weighted)
3 Sets
10 Reps
-
4B
Russian Twist (Dumbbell)
3 Sets
10 Reps
-
4C
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
4D
Back Extension (Weighted)
3 Sets
10 Reps
-
4E
Neck Curl
3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
3
Squat (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
4
Hip Thrust (Machine)
1 Set
3 Sets
10 Reps
5 Reps
-
-
5A
Landmine Twist
3 Sets
10 Reps
-
5B
Suitcase Carry
3 Sets
1 Reps
-
Day 4
1
Hammer Curl (Cable)
3 Sets
1 Set
10 Reps
20 Reps
-
-
2
Face Pull
3 Sets
1 Set
10 Reps
20 Reps
-
-
3
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
20 Reps
-
-
4A
Plank
3 Sets
1 mins
-
4B
Side Plank
3 Sets
1 mins
-
4C
Reverse Plank
3 Sets
1 mins
-
4D
Good Morning
3 Sets
10 Reps
-
4E
Neck Extension
3 Sets
10 Reps
-