Master Slave

by Panagiotis S.

1 athletes joined

Program Description

Hypertrophy Cycle for Streetlifting Enthusiasts This program is designed for streetlifting athletes who want to build muscle while preparing for future strength phases. Inspired by Bald Omni-Man, Micah Schultz, and Alex Bromley. The cycle runs in 4-week mesocycles: - Weeks 1–4: Gradual volume increase, intensity held relatively stable - Weeks 5+: Establish baseline sets, drive hypertrophy by adjusting intensity - Deload after every 4 weeks if no sessions are missed Progression methods: - Main lifts: Linear Periodization - Secondary compounds: Dynamic Double Progression - Isolations: Double Progression Reps for pulls and chins to be selected based on user's goals for LP range. Bias: Streetlifting tends to overdevelop lats, chest, and front delts. This program emphasizes arms, abs, and legs to balance development. Training role: Serves as an accumulation phase to build mass and work capacity before transitioning into a strength-focused phase. Also includes skillwork for Muscle ups, Handstand holds and optionally another easy skill(already acquired for conditioning). if you are not interested in skills you can exclude skill work to save time. Exercise selection: For each muscle group we aim to cover compound and isolations on the shoretened and lengthened ranges for complete coverage. RDL -> Hamstrings, Glutes Seated ham curl -> Hamstrings Nordic curl -> Hamstrings High bar squat -> Quads, Glutes Bulgarian -> Quads, Glutes Calf raise -> Calves Dips -> Chest, Triceps, Front delts Incline DB press -> Chest, Triceps, Front delts Closegrip press -> Triceps, Chest, Front delts Overhead tr. ext. -> Triceps Tricep pushdown -> Triceps Lateral raise -> Side delts Rear delt fly -> Rear delts High pull -> Not counted - away from failure Chin up -> Lats, Biceps Pendlay row -> Lats, Upper back/traps, Rear delts, Biceps Reverse curl -> Biceps Incline curl -> Biceps Concentration curl -> Biceps Hanging leg raise -> Abs Ab wheel -> Abs Decline crunch -> Abs Neck extension -> Neck Neck curl -> Neck Muscle breakdown: Muscle | Weekly Sets ------------------ |------------- Quads | 10 Hamstrings | 7 Glutes | 12 Calves | 9 Chest | 11 Lats | 9-13 (skillwork) Rear delts | 5 Side delts | 6 Front delts | 11 Triceps | 19 Biceps | 17 Abs | 12 Neck | 8

Program Overview

Level
Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Aug 21, 2025 06:54
Last Edited
Sep 25, 2025 07:37

Summary

Unlock your potential with the Master Slave program, a comprehensive 12-week training plan designed for those ready to elevate their strength and skill. Comprising four focused sessions each week, this program blends bodyweight and barbell exercises, including handstand holds and high pulls, to build power and stability. With a mix of skill work and strength training, you'll engage multiple muscle groups, ensuring balanced development. Get ready to challenge yourself and see real results as you master your lifts and refine your technique!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

10.6%

Abs

10.4%

Triceps

9.9%

Lats

8.5%

Middle Delts

7.4%

Hamstrings

7.1%

Front Delts

6.2%

Biceps

Calves

5.7%

Chest

5.7%

Neck

5.3%

Glutes

Quadriceps

4.8%

Rear Delts

2.7%

Forearms

2.5%

Lower Back

1.7%

Adductors

0.5%

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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

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 1

Handstand Hold

High Pull

1-2 reps

Seated Hamstring Curl

8-12 reps

High Bar Squat (Barbell)

5-8 reps

Standing Calf Raise

10-15 reps

Romanian Deadlift (Barbell)

6-10 reps

Hanging Leg Raise

10-15 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 2

Handstand Hold

Dip (Weighted)

6-20 reps

High Pull

1-3 reps

Band Assisted Muscle Up

3-5 reps

Chin-UP (Weighted&Paused)

5-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Pendlay Row

6-10 reps

Tricep Rope Push Down (Cable)

8-12 reps

Reverse Bicep Curl (Dumbbell)

8-12 reps

Ab Wheel

6-15 reps

Neck Extension

10-20 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 3

Handstand Hold

Muscle Up

Paused High Bar

5-8 reps

Dip (Weighted&Paused)

5-12 reps

Nordic Curl

Rear Delt Fly (Dumbbell)

8-12 reps

Lateral Raise (Cable)

8-12 reps

Hanging Leg Raise

6-15 reps

Neck Curl

10-20 reps

Standing Calf Raise

10-15 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

Tricep Rope Push Down (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 4

Handstand Hold

L-Sit

Chin-Up (Weighted)

5-20 reps

Bench Press (Close Grip)

6-10 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Concentration Curl

8-12 reps

Decline Crunch (Weighted)

10-15 reps

Lateral Raise (Dumbbell)

10-15 reps

Neck Extension

10-20 reps

Day 1

Handstand Hold

3 Sets

High Pull

3 Sets

1-2 Reps

Seated Hamstring Curl

2 Sets

8-12 Reps

High Bar Squat (Barbell)

3 Sets

5-8 Reps

Standing Calf Raise

3 Sets

10-15 Reps

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

Hanging Leg Raise

3 Sets

10-15 Reps

Bulgarian Split Squat (Dumbbell)

2 Sets

8-12 Reps

Day 2

Handstand Hold

3 Sets

Dip (Weighted)

3 Sets

6-20 Reps

High Pull

3 Sets

1-3 Reps

Band Assisted Muscle Up

3 Sets

3-5 Reps

Chin-UP (Weighted&Paused)

2 Sets

5-12 Reps

Incline Bench Press (Dumbbell)

2 Sets

8-12 Reps

Pendlay Row

2 Sets

6-10 Reps

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

Reverse Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

Ab Wheel

3 Sets

6-15 Reps

Neck Extension

3 Sets

10-20 Reps

Day 3

Handstand Hold

3 Sets

Muscle Up

2 Sets

Paused High Bar

2 Sets

5-8 Reps

Dip (Weighted&Paused)

2 Sets

5-12 Reps

Nordic Curl

2 Sets

Rear Delt Fly (Dumbbell)

2 Sets

8-12 Reps

Lateral Raise (Cable)

2 Sets

8-12 Reps

Hanging Leg Raise

3 Sets

6-15 Reps

Neck Curl

3 Sets

10-20 Reps

Standing Calf Raise

3 Sets

10-15 Reps

Day 4

Handstand Hold

3 Sets

L-Sit

5 Sets

Chin-Up (Weighted)

3 Sets

5-20 Reps

Bench Press (Close Grip)

2 Sets

6-10 Reps

V-Handle Tricep Pushdown (Cable)

2 Sets

6-10 Reps

Incline Curl (Dumbbell)

2 Sets

6-10 Reps

Overhead Tricep Extension (Cable)

2 Sets

8-12 Reps

Concentration Curl

2 Sets

8-12 Reps

Decline Crunch (Weighted)

3 Sets

10-15 Reps

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

Neck Extension

2 Sets

10-20 Reps