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WE ARE VENOM

by Andrew G.

Program Description

šŸ”„ This setup maintains yoke, glutes, and arm priority while ensuring the neck gets strong and thick over time. šŸ”„ Higher frequency training (3x/week for each muscle group) supports steady, even growth without overuse. šŸ”„ The neck will grow in proportion to traps and shoulders, completing the Venom physique. NOTE: Neck or ab work can be superset with forearm work of choice, two sets x am-rap. I personally do barbell forearm curls and extensions 3x a week no issue, but it is up to you. Downsides: Chest Volume is blended with triceps work; we will primarily be training chest via dips and close grip bench to involve more triceps. While overall quad volume is installed into the program everyday, we will not be heavy barbell squatting, or any of its compound variations outside of split squats. This is for overall axial fatigue management, as this program focuses on the posterior chain. Even though glutes are a priority, they fall shorter on the list and are primarily trained through frequent hinging.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 05, 2025 01:47
  • Last Edited
    May 10, 2025 05:09
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Seated Anterior Delt Press (AD)
3
5-8 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6A
Neck Flexion
3
10-15 reps
-
6B
Decline Sit Up (Weighted)
3
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Sumo Deadlift (Barbell)
3
5-8 reps
-
3
Standing Calf Raise
2
8-12 reps
-
4
Seated Anterior Delt Press (AD)
3
5-8 reps
-
5
Chin-Up (Weighted)
2
6-10 reps
-
6
Lying Leg Curl
2
8-12 reps
-
7A
Face Pull
2
10-15 reps
-
7B
Lateral Raise (Dumbbell)
2
8-12 reps
-
8A
Bicep Curl (Dumbbell)
2
8-12 reps
-
8B
Dip (Weighted)
2
6-10 reps
-
9A
Neck Flexion
3
10-15 reps
-
9B
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Snatch-Grip High Pulls
3
5-8 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7A
Hammer Curl (Cable)
2
8-12 reps
-
7B
Tricep Extension (Cable)
2
6-10 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Calf Raise (Dumbell)
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Snatch-Grip High Pulls
3
5-8 reps
-
8A
Neck Lateral Raises
3
10-15 reps
-
8B
Wood Chop
3
8-12 reps
-
9A
Hammer Curl (Cable)
2
8-12 reps
-
9B
Tricep Extension (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Wide Grip Pull-Up
2
6-10 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
5B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
6
Reverse Lunge (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8A
Hanging Leg Raise
3
AMRAP
-
8B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
5
Wide Grip Pull-Up
2
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6B
Close Grip Bench Press (Smith Machine)
2
6-10 reps
-
7
Preacher Curl (Machine)
2
8-12 reps
-
8
Reverse Lunge (Dumbbell)
2
8-12 reps
-
9A
Hanging Leg Raise
3
AMRAP
-
9B
Neck Extension
3
10-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
2 Sets
8-12 Reps
-
2
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
-
3
Seated Anterior Delt Press (AD)
3 Sets
5-8 Reps
-
4
Lying Leg Curl
2 Sets
8-12 Reps
-
5
Chin-Up (Weighted)
2 Sets
6-10 Reps
-
6A
Neck Flexion
3 Sets
10-15 Reps
-
6B
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
7A
Face Pull
2 Sets
10-15 Reps
-
7B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
8A
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
8B
Dip (Weighted)
2 Sets
6-10 Reps
-
Day 2
1
Seated Hamstring Curl
2 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Snatch-Grip High Pulls
3 Sets
5-8 Reps
-
5
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
7A
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
7B
Tricep Extension (Cable)
2 Sets
6-10 Reps
-
8A
Neck Lateral Raises
3 Sets
10-15 Reps
-
8B
Wood Chop
3 Sets
8-12 Reps
-
Day 3
1
Leg Extension
2 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Behind-The-Neck Press (Smith Machine)
3 Sets
5-8 Reps
-
4
Wide Grip Pull-Up
2 Sets
6-10 Reps
-
5A
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
-
5B
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
6
Reverse Lunge (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (Machine)
2 Sets
8-12 Reps
-
8A
Hanging Leg Raise
3 Sets
AMRAP
-
8B
Neck Extension
3 Sets
10-15 Reps
-