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The Baki Hybrid Builder

by Alex K.

Program Description

Calisthenics with functional strength and conditioning. yea yea yea functional I know, but I simply mean movements that are multidirectional.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 08, 2025 03:31
  • Last Edited
    Jun 18, 2025 08:08

Summary

Unleash your potential with The Baki Hybrid Builder, a comprehensive 12-week program designed for serious lifters. This 4-day weekly regimen combines strength training and hypertrophy techniques, featuring exercises like weighted dips, low-bar squats, and cable crunches to sculpt your upper body and legs. Each session is strategically crafted to challenge your limits and promote muscle growth, ensuring you stay engaged and motivated throughout your journey. Get ready to build strength and definition like never before!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3
8-12 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3C
Neck Curl (Banded Or Plate)
2
20-30 reps
-
4
Preacher Curl (Dumbbell)
3
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
5B
Cable Crunch
3
10-20 reps
-
6
Wrist Curls
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
8-12 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
65%
2
Squat (Low Bar)
1
AMRAP
65%
3
Cossack Squat
2
10-15 reps
-
4
Zercher Good Morning
2
10-15 reps
-
5
Hollow Body Pullups
4
5-10 reps
-
6
Shrug (Smith Machine)
3
6-10 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Face Pull
3
12-20 reps
-
9
Neck Extension (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Incline Curl (Dumbbell)
2
8-15 reps
-
3B
Skull Crusher (Barbell)
3
10-15 reps
-
4
Single Arm Row (Cable)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-8 reps
8-12 reps
-
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Single Arm Row (Cable)
3
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-15 reps
-
4B
Skull Crusher (Barbell)
3
10-15 reps
-
5A
Incline Chest Fly (Dumbbell)
3
10-15 reps
-
5B
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Neck Curl (Banded Or Plate)
1
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-12 reps
10-15 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
12-20 reps
-
-
3
Chest Supported Row (Machine Or Freeweight)
3
8-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Pinwheel Curl
3
8-15 reps
-
6
Face Pull
3
12-20 reps
-
7
Neck Extension (Banded Or Plate)
2
20-30 reps
-
8
Planche Progression
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Barbell Yates Row (Rest Pause Last Set)
3 Sets
8-12 Reps
-
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3C
Neck Curl (Banded Or Plate)
2 Sets
20-30 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
5B
Cable Crunch
3 Sets
10-20 Reps
-
6
Wrist Curls
3 Sets
15-25 Reps
-
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
65%
2
Squat (Low Bar)
1 Set
AMRAP
65%
3
Cossack Squat
2 Sets
10-15 Reps
-
4
Zercher Good Morning
2 Sets
10-15 Reps
-
5
Hollow Body Pullups
4 Sets
5-10 Reps
-
6
Shrug (Smith Machine)
3 Sets
8-12 Reps
-
7
Standing Calf Raise
4 Sets
10-15 Reps
-
8
Face Pull
3 Sets
12-20 Reps
-
9
Neck Extension (Banded Or Plate)
1 Set
20-30 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
-
-
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
3A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
-
3B
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
4
Single Arm Row (Cable)
3 Sets
10-15 Reps
-
5A
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Decline Crunch
3 Sets
8-12 Reps
-
7
Neck Curl (Banded Or Plate)
1 Set
20-30 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
3
Chest Supported Row (Machine Or Freeweight)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
4 Sets
10-12 Reps
-
5
Pinwheel Curl
3 Sets
8-15 Reps
-
6
Face Pull
3 Sets
12-20 Reps
-
7
Neck Extension (Banded Or Plate)
2 Sets
20-30 Reps
-
8
Planche Progression
1 Set
-
-