Program Description
The purpose of the program is to achieve a physique similar to Guts producing using as base the Guts training problem by Natural Hypertrophy. Version: 1.61
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 21, 2025 01:55
- Last EditedJun 18, 2025 07:54
Summary
Unlock your strength potential with the Upper Lower ROD 1.61 program, a comprehensive 12-week training plan designed for serious lifters. With a commitment of 7 days a week, this program features expertly crafted supersets that target every major muscle group, ensuring balanced development and optimal recovery. Experience a mix of barbell, machine, and bodyweight exercises that will push your limits and enhance your performance. Whether you're looking to build muscle, increase strength, or refine your technique, this program is your roadmap to achieving your fitness goals. Get ready to transform your upper and lower body like never before!
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
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
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
-
1B
Single Arm Iso Row
2
8-12 reps
-
2A
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
-
2B
Tricep Pushdown (Cable)
2
8-12 reps
-
3A
Chest Press (Machine)
2
8-12 reps
-
3B
Skull Crusher (Dumbbell)
2
10-15 reps
-
3C
Hyperextension Side Bends
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Power Shrug
2
6-10 reps
-
2B
Leg Curl
2
12-15 reps
-
3A
Leg Extension
2
10-15 reps
-
3B
Bayesian Curl
2
6-8 reps
-
3C
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Standing Calf Raise
2
10-15 reps
-
2A
Wrist Extension
2
12-15 reps
RPE 10
2B
Wrist Curls
2
12-15 reps
RPE 10
3
Stair Master
1
10-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
3-6 reps
-
1B
JM Press (Smith Machine)
2
8-12 reps
-
2A
Incline Bench Press (Barbell)
2
6-10 reps
-
2B
Preacher Curl (Barbell)
2
6-12 reps
-
2C
Neck Curl
2
15-20 reps
-
3A
Chest Fly (Machine)
2
6-10 reps
-
3B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3C
Decline Beach Sit Up (Weighted)
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
2
10-15 reps
-
1B
Single Leg Calf Raise (Weighted)
2
10-15 reps
-
1C
Wrist Radial Deviation (Cable)
2
10-15 reps
-
1D
Wrist Extension
2
10-15 reps
-
2
Stair Master
1
10-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2A
Incline Curl (Dumbbell)
2
6-12 reps
-
2B
Walking Lunge (Dumbbell)
2
8-12 reps
-
2C
Neck Extension
2
15-20 reps
-
3A
Overhead Tricep Extension (Cable)
2
6-12 reps
-
3B
Decline Beach Sit Up (Weighted)
2
6-12 reps
-
3C
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-60 mins
-
2A
Rice Bucket Finger Extension
3
AMRAP
-
2B
Rice Bucket Wrist Rotations
3
-
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)2 Sets
5-8 Reps
-
1B
Single Arm Iso Row2 Sets
8-12 Reps
-
2A
Pull-Up (Neutral Grip, Weighted)2 Sets
6-8 Reps
-
2B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
3A
Chest Press (Machine)2 Sets
8-12 Reps
-
3B
Skull Crusher (Dumbbell)2 Sets
10-15 Reps
-
3C
Hyperextension Side Bends2 Sets
8-15 Reps
-
Day 2
1
Hack Squat2 Sets
6-10 Reps
-
2A
Power Shrug2 Sets
6-10 Reps
-
2B
Leg Curl2 Sets
12-15 Reps
-
3A
Leg Extension2 Sets
10-15 Reps
-
3B
Bayesian Curl2 Sets
6-8 Reps
-
3C
Hanging Leg Raise2 Sets
AMRAP
-
Day 3
1A
Overhead Press (Barbell)2 Sets
6-8 Reps
-
1B
Standing Calf Raise2 Sets
10-15 Reps
-
2A
Wrist Extension2 Sets
12-15 Reps
@10
2B
Wrist Curls2 Sets
12-15 Reps
@10
3
Stair Master1 Set
10-30 mins
-
Day 4
1A
Pull-Up (Weighted)2 Sets
3-6 Reps
-
1B
JM Press (Smith Machine)2 Sets
8-12 Reps
-
2A
Incline Bench Press (Barbell)2 Sets
6-10 Reps
-
2B
Preacher Curl (Barbell)2 Sets
6-12 Reps
-
2C
Neck Curl2 Sets
15-20 Reps
-
3A
Chest Fly (Machine)2 Sets
6-10 Reps
-
3B
Lat Pulldown (Close Grip)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3C
Decline Beach Sit Up (Weighted)2 Sets
6-8 Reps
-
Day 5
1A
Lateral Raise (Cable)2 Sets
10-15 Reps
-
1B
Single Leg Calf Raise (Weighted)2 Sets
10-15 Reps
-
1C
Wrist Radial Deviation (Cable)2 Sets
10-15 Reps
-
1D
Wrist Extension2 Sets
10-15 Reps
-
2
Stair Master1 Set
10-30 mins
-
Day 6
1
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
2A
Incline Curl (Dumbbell)2 Sets
6-12 Reps
-
2B
Walking Lunge (Dumbbell)2 Sets
8-12 Reps
-
2C
Neck Extension2 Sets
15-20 Reps
-
3A
Overhead Tricep Extension (Cable)2 Sets
6-12 Reps
-
3B
Decline Beach Sit Up (Weighted)2 Sets
6-12 Reps
-
3C
Rear Delt Fly (Machine)2 Sets
10-15 Reps
-
Day 7
1
Cardio (Zone 2)1 Set
20-60 mins
-
2A
Rice Bucket Finger Extension 3 Sets
AMRAP
-
2B
Rice Bucket Wrist Rotations3 Sets
-
@10