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Modified HLM Fullbody

by Joseph K.

Program Description

Heavy Light Medium at home workout

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2025 10:38
  • Last Edited
    Sep 17, 2025 11:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
11.4%
Front Delts
9.8%
Chest
8.5%
Biceps
8%
Middle Delts
7.8%
Lats
7.5%
Abs
7.5%
Glutes
6.1%
Hamstrings
5.1%
Quadriceps
4.9%
Rear Delts
3.9%
Lower Back
2.9%
Forearms
2.4%
Calves
2.2%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Bench Press (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
15 reps
-
6
Good Morning
3
10 reps
-
7
Seated Overhead Press (Barbell)
3
5 reps
-
8
Bicep Curl (Barbell)
3
8 reps
-
9
Overhead Extension (Dumbbell)
3
8 reps
-
10
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Split Squat (Dumbbell)
3
15 reps
-
4
Pistol Squat
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Tricep Pushdown (Cable)
3
15 reps
-
9
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
1 mins
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Stiff Leg Deadlift
1
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Lunge (Dumbbell)
1
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Overhead Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Plank
1
-
2
Dip (Weighted)
3
6 reps
-
3
Wide Grip Pull-Up
3
6 reps
-
4
Front Squat (Barbell)
1
8 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Military Press (Barbell)
3
6 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
8
Seated Overhead Extension (EZ Bar)
2
10 reps
-
9
Band GoodMornings
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
15 reps
-
2
Fly Press (Dumbbell)
3
15 reps
-
3
Behind The Neck Pull Up
3
15 reps
-
4
Lying Side Lateral Raise
3
15 reps
-
5
Kelso Shrug
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
2
0.5-1 mins
-
2
Plank (Weighted)
2
0.5-1 mins
-
3
Glute Bridge (Bodyweight)
2
1-2 mins
-
4
Dead Hang
2
1-2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Side Plank
1 Set
1 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Squat (Barbell)
1 Set
8 Reps
-
5
Standing Calf Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
9
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
10
Hanging Leg Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Pistol Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Side Plank
1 Set
1 mins
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Stiff Leg Deadlift
1 Set
10 Reps
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lunge (Dumbbell)
1 Set
12 Reps
-
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Side Plank
1 Set
-
2
Dip (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Wide Grip Pull-Up
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Front Squat (Barbell)
1 Set
8 Reps
-
5
Standing Calf Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
-
-
8
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
-
-
9
Band GoodMornings
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 5
1
Inverted Row
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Behind The Neck Pull Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Lying Side Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Kelso Shrug
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
Day 6
1
Hollow Hold
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
2
Plank (Weighted)
1 Set
1 Set
0.5-1 mins
0.5-1 mins
-
-
3
Glute Bridge (Bodyweight)
1 Set
1 Set
1-2 mins
1-2 mins
-
-
4
Dead Hang
1 Set
1 Set
1-2 mins
1-2 mins
-
-