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 02, 2025 11:17
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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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
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 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
-
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
-