The Beast Form - Building Berserk Zodd’s Physique

by Egsy V.

Program Description

Incarnate Powerlifters Nightmare

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
70 minutes
Created
May 27, 2025 03:24
Last Edited
Jun 17, 2025 12:59

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Upper Back

9.5%

Glutes

9.3%

Abs

8.8%

Front Delts

8.2%

Triceps

8.2%

Biceps

7.9%

Hamstrings

7.2%

Quadriceps

6.5%

Lower Back

5.3%

Forearms

Middle Delts

4.1%

Chest

4.1%

Neck

4.1%

Lats

4.1%

Rear Delts

2.7%

Calves

2.7%

Olympic

1.4%

Adductors

0.7%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

0.4 mins

Bicep Curl (Cable)

10-12 reps

Overhead Press (Dumbbell)

6-12 reps

Lying Rear Lateral Raise

10-15 reps

Tricep Extension (Cable)

8-14 reps

Bench Press (Dumbbell)

10-15 reps

Hammer Curl

12-15 reps

Windshield Wipers

AMRAP

Neck Curl

12-20 reps

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 2

Squat (Smith Machine)

4-6 reps

Seated Calf Raise

15-20 reps

Lat Pulldown

10-15 reps

Hyperextension

15-20 reps

Split Squat (Dumbbell)

10-15 reps

Hip Thrust (Machine)

8-12 reps

Captains Of Crush

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Face Pull

15-20 reps

Chin-Up (Weighted)

4-8 reps

Skull Crusher

6-12 reps

Preacher Curl (Barbell)

8-20 reps

Upright Row (Barbell)

10-12 reps

Hanging Leg Raise

AMRAP

Neck Curl

12-20 reps

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 4

Deadlift (Barbell)

5 reps

Standing Calf Raise

10-15 reps

Power Clean

8-10 reps

Hyperextension

10-12 reps

Towel Grip

0.2-0.5 mins

Hack Squat

10-15 reps

Shrug (Barbell)

12-15 reps

Captains Of Crush

AMRAP

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 5

Bench Press (Close Grip)

6-10 reps

Seal Row

8-12 reps

Bicep Curl (EZ Bar)

4-6 reps

Tricep Rope Push Down (Cable)

10-15 reps

Lu Raise

12-15 reps

Pinwheel Curl

8-12 reps

Reverse Wrist Curl (Barbell)

10-12 reps

Decline Sit Up (Weighted)

AMRAP

Neck Curl

12-20 reps

Day 1

Farmer's Walk (Weighted)

3 Sets

0.4 mins

Bicep Curl (Cable)

3 Sets

10-12 Reps

Overhead Press (Dumbbell)

4 Sets

6-12 Reps

Lying Rear Lateral Raise

4 Sets

10-15 Reps

Tricep Extension (Cable)

4 Sets

8-14 Reps

Bench Press (Dumbbell)

4 Sets

10-15 Reps

Hammer Curl

4 Sets

12-15 Reps

Windshield Wipers

4 Sets

AMRAP

Neck Curl

4 Sets

12-20 Reps

Day 3

Incline Bench Press (Barbell)

4 Sets

6-10 Reps

Face Pull

4 Sets

15-20 Reps

Chin-Up (Weighted)

4 Sets

4-8 Reps

Skull Crusher

4 Sets

6-12 Reps

Preacher Curl (Barbell)

4 Sets

8-20 Reps

Upright Row (Barbell)

4 Sets

10-12 Reps

Hanging Leg Raise

4 Sets

AMRAP

Neck Curl

4 Sets

12-20 Reps

Day 2

Squat (Smith Machine)

4 Sets

4-6 Reps

Seated Calf Raise

4 Sets

15-20 Reps

Lat Pulldown

4 Sets

10-15 Reps

Hyperextension

4 Sets

15-20 Reps

Split Squat (Dumbbell)

4 Sets

10-15 Reps

Hip Thrust (Machine)

4 Sets

8-12 Reps

Captains Of Crush

4 Sets

AMRAP

Day 4

Deadlift (Barbell)

3 Sets

5 Reps

Standing Calf Raise

4 Sets

10-15 Reps

Power Clean

4 Sets

8-10 Reps

Hyperextension

4 Sets

10-12 Reps

Towel Grip

4 Sets

0.2-0.5 mins

Hack Squat

4 Sets

10-15 Reps

Shrug (Barbell)

4 Sets

12-15 Reps

Captains Of Crush

4 Sets

AMRAP

Day 5

Bench Press (Close Grip)

4 Sets

6-10 Reps

Seal Row

4 Sets

8-12 Reps

Bicep Curl (EZ Bar)

4 Sets

4-6 Reps

Tricep Rope Push Down (Cable)

4 Sets

10-15 Reps

Lu Raise

4 Sets

12-15 Reps

Pinwheel Curl

4 Sets

8-12 Reps

Reverse Wrist Curl (Barbell)

4 Sets

10-12 Reps

Decline Sit Up (Weighted)

4 Sets

AMRAP

Neck Curl

4 Sets

12-20 Reps