Program Description
Insane
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 02, 2025 07:10
- Last EditedSep 15, 2025 10:13
Summary
Unlock your strength potential with the Push Pull Legs Upper program, a dynamic 12-week journey designed for serious lifters. This 4-day weekly regimen strategically combines push, pull, and leg workouts to maximize muscle growth and enhance overall strength. Each session features targeted supersets, including kettlebell presses, chin-ups, and dumbbell rows, ensuring a balanced approach to training. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve impressive results. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
13.8%
Front Delts
12.4%
Upper Back
10.8%
Abs
8.7%
Biceps
8%
Triceps
7.8%
Calves
6.9%
Lats
6.6%
Neck
4.6%
Rear Delts
4.6%
Hamstrings
3.7%
Glutes
3.2%
Quadriceps
2.8%
Chest
2.4%
Lower Back
1.8%
Forearms
1%
Adductors
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
6-10 reps
-
1B
Hanging Leg Raise
3
AMRAP
-
2A
Larsen Press (Barbell)
3
6-12 reps
-
2B
Lateral Raise (Dumbbell)
3
8-20 reps
-
3A
Neck Curl
3
10-20 reps
-
3B
Tricep Pushdown (Cable)
3
10-15 reps
-
3C
Calf Raise (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Calf Raise (Bodyweight)
3
AMRAP
-
2A
Dumbbell Row
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-15 reps
-
3A
Lu Raise
3
5-20 reps
-
3B
Rear Delt Fly (Dumbbell)
3
5-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (Dumbbell)
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
3C
Abs Crunch (Weighted)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Abs Crunch (Weighted)
3
8-20 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Calf Raise (Bodyweight)
3
AMRAP
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Dumbbell)
3
10-15 reps
-
1C
Lying Leg Raise
3
AMRAP
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Dumbbell)
3
8-15 reps
-
3B
Tricep Extension (Barbell)
1
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Chin-Up (Bodyweight)3 Sets
AMRAP
-
1B
Calf Raise (Bodyweight)3 Sets
AMRAP
-
2A
Dumbbell Row3 Sets
8-12 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
8-15 Reps
-
3A
Lu Raise3 Sets
5-20 Reps
-
3B
Rear Delt Fly (Dumbbell)3 Sets
5-20 Reps
-
Day 3
1A
Squat (Barbell)3 Sets
4-8 Reps
-
1B
Preacher Curl (Dumbbell)3 Sets
10-15 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2B
Calf Raise (Bodyweight)3 Sets
AMRAP
-
3A
Pullover (Dumbbell)3 Sets
10-15 Reps
-
3B
Neck Curl3 Sets
10-20 Reps
-
3C
Abs Crunch (Weighted)3 Sets
8-20 Reps
-
Day 4
1A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
1B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
1C
Lying Leg Raise3 Sets
AMRAP
-
2A
Overhead Press (Dumbbell)3 Sets
6-10 Reps
-
2B
Upright Row (Barbell)3 Sets
10-15 Reps
-
3A
Bicep Curl (Dumbbell)3 Sets
8-15 Reps
-
3B
Tricep Extension (Barbell)3 Sets
10-15 Reps
-
Day 1
1A
Kettlebell Press3 Sets
6-10 Reps
-
1B
Hanging Leg Raise3 Sets
AMRAP
-
2A
Larsen Press (Barbell)3 Sets
6-12 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
8-20 Reps
-
3A
Neck Curl3 Sets
10-20 Reps
-
3B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
3C
Calf Raise (Bodyweight)3 Sets
AMRAP
-