Program Description
Git girth or git rekt
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedNov 08, 2025 09:22
- Last EditedNov 18, 2025 12:17
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
13%
Chest
10.5%
Biceps
9%
Front Delts
8.4%
Lats
7.5%
Forearms
7.3%
Middle Delts
5.7%
Rear Delts
5.3%
Calves
4.4%
Lower Back
4%
Glutes
4%
Quadriceps
2.6%
Cardio
2.2%
Hamstrings
2%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Cable)
3
-
1B
Overhead Tricep Extension (Cable)
3
-
1C
4 Way Forearm
3
-
2A
Decline Bench Press (Barbell)
3
-
2B
Straight Arm Pulldown
3
-
3A
Pec Fly (Dumbbell)
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4A
Seated Cable Pec Fly
3
-
4B
Cable Side Bend
3
-
5
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
-
1B
Tibialis Raise
3
-
1C
Glute Medius Thrust
3
-
2A
Trap Bar Deadlift
3
-
2B
Lat Pulldown (Neutral Grip)
3
-
3A
4 Way Neck Harness
3
-
3B
Reverse Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
-
1B
Trap Bar Shrug
3
-
1C
Angled Cable Shrug
3
-
1D
Kelso Shrug
3
-
2A
Landmine Press
3
-
2B
Reverse Bicep Curl (EZ Bar)
3
-
3
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Monastery Tricep Extension
3
-
1B
Bicep Overhead Cable Curls
3
-
1C
Wrist Roller
3
-
2A
Decline Dumbell Bench Press
3
-
2B
Upright Row (Barbell)
3
-
3A
Overhead Press (Barbell)
1
-
3B
Overhead Cable Lu Raise
1
-
3C
Seated Row (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
1
-
1B
Tibialis Raise
1
-
2A
One Arm Lat Pull Down
1
-
2B
Dip (Bodyweight)
1
-
3A
Shrug (Dumbbell)
1
-
3B
4 Way Neck Harness
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Over Bench One Leg Sit Up
1
-
1B
Cable Side Bend
1
-
1C
Pallof Variations
1
-
1D
Seated Cable Pec Fly
1
-
1E
Overhead Cable Lu Raise
1
-
1F
Z Press
1
-
1G
QL Extension
1
-
1H
Facepull With Overhead Extension
2
-
Week 1
1 / 12 Weeks
Day 1
1A
Hammer Curl (Cable)3 Sets
-
1B
Overhead Tricep Extension (Cable)3 Sets
-
1C
4 Way Forearm3 Sets
-
2A
Decline Bench Press (Barbell)3 Sets
-
2B
Straight Arm Pulldown3 Sets
-
3A
Pec Fly (Dumbbell)3 Sets
-
3B
Rear Delt Fly (Dumbbell)3 Sets
-
4A
Seated Cable Pec Fly3 Sets
-
4B
Cable Side Bend3 Sets
-
5
Cardio1 Set
-
Day 4
1A
Monastery Tricep Extension3 Sets
-
1B
Bicep Overhead Cable Curls3 Sets
-
1C
Wrist Roller3 Sets
-
2A
Decline Dumbell Bench Press3 Sets
-
2B
Upright Row (Barbell)3 Sets
-
3A
Overhead Press (Barbell)1 Set
-
3B
Overhead Cable Lu Raise1 Set
-
3C
Seated Row (Cable)1 Set
-
Day 3
1A
Farmer's Walk (Weighted)3 Sets
-
1B
Trap Bar Shrug3 Sets
-
1C
Angled Cable Shrug3 Sets
-
1D
Kelso Shrug3 Sets
-
2A
Landmine Press3 Sets
-
2B
Reverse Bicep Curl (EZ Bar)3 Sets
-
3
Cardio1 Set
-
Day 5
1A
Calf Raise (Leg Press)1 Set
-
1B
Tibialis Raise1 Set
-
2A
One Arm Lat Pull Down1 Set
-
2B
Dip (Bodyweight)1 Set
-
3A
Shrug (Dumbbell)1 Set
-
3B
4 Way Neck Harness1 Set
-
Day 2
1A
Calf Raise (Leg Press)3 Sets
-
1B
Tibialis Raise3 Sets
-
1C
Glute Medius Thrust3 Sets
-
2A
Trap Bar Deadlift3 Sets
-
2B
Lat Pulldown (Neutral Grip)3 Sets
-
3A
4 Way Neck Harness3 Sets
-
3B
Reverse Hyperextension3 Sets
-
Day 6
1A
Over Bench One Leg Sit Up1 Set
-
1B
Cable Side Bend1 Set
-
1C
Pallof Variations1 Set
-
1D
Seated Cable Pec Fly1 Set
-
1E
Overhead Cable Lu Raise1 Set
-
1F
Z Press1 Set
-
1G
QL Extension1 Set
-
1H
Facepull With Overhead Extension2 Sets
-