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Blood and guts

by luca P.
1 athletes joined

Program Description

Create a very unique and goal specific program for myself

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 12, 2025 01:34
  • Last Edited
    Sep 12, 2025 02:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Chest
9.3%
Lats
8.7%
Biceps
8.7%
Front Delts
8.4%
Forearms
8.4%
Upper Back
8.3%
Abs
6.1%
Hamstrings
6.1%
Calves
5%
Glutes
4.8%
Middle Delts
4.5%
Quadriceps
4.1%
Lower Back
3.4%
Rear Delts
1.6%
Adductors
0.7%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-10 reps
-
2A
Pec Fly (Dumbbell)
1
12-14 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
8-10 reps
-
3B
Tricep Extension (Dumbbell)
1
8-10 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-10 reps
-
2A
Pec Fly (Dumbbell)
1
12-14 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
8-10 reps
-
3B
Tricep Extension (Dumbbell)
1
8-10 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-10 reps
-
2A
Pec Fly (Dumbbell)
1
12-14 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
8-10 reps
-
3B
Tricep Extension (Dumbbell)
1
8-10 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-10 reps
-
2A
Pec Fly (Dumbbell)
1
12-14 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
8-10 reps
-
3B
Tricep Extension (Dumbbell)
1
8-10 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-10 reps
-
2A
Pec Fly (Dumbbell)
1
12-14 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
8-10 reps
-
3B
Tricep Extension (Dumbbell)
1
8-10 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-10 reps
-
2A
Pec Fly (Dumbbell)
1
12-14 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
8-10 reps
-
3B
Tricep Extension (Dumbbell)
1
8-10 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-10 reps
-
2A
Pec Fly (Dumbbell)
1
12-14 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
8-10 reps
-
3B
Tricep Extension (Dumbbell)
1
8-10 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-10 reps
-
2A
Pec Fly (Dumbbell)
1
12-14 reps
-
2B
Pull-Up (Bodyweight)
1
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
8-10 reps
-
3B
Tricep Extension (Dumbbell)
1
8-10 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-7 reps
-
2
Hyperextension
1
15-20 reps
-
3A
Knees Over Toes
1
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-7 reps
-
2
Hyperextension
1
15-20 reps
-
3A
Knees Over Toes
1
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-7 reps
-
2
Hyperextension
1
15-20 reps
-
3A
Knees Over Toes
1
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-7 reps
-
2
Hyperextension
1
15-20 reps
-
3A
Knees Over Toes
1
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-7 reps
-
2
Hyperextension
1
15-20 reps
-
3A
Knees Over Toes
1
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-7 reps
-
2
Hyperextension
1
15-20 reps
-
3A
Knees Over Toes
1
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-7 reps
-
2
Hyperextension
1
15-20 reps
-
3A
Knees Over Toes
1
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-7 reps
-
2
Hyperextension
1
15-20 reps
-
3A
Knees Over Toes
1
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
-
2A
Handstand Push Up
1
AMRAP
-
2B
Meadow Row
1
8-12 reps
-
3A
Tricep Pushdown (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
-
2A
Handstand Push Up
1
AMRAP
-
2B
Meadow Row
1
8-12 reps
-
3A
Tricep Pushdown (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
-
2A
Handstand Push Up
1
AMRAP
-
2B
Meadow Row
1
8-12 reps
-
3A
Tricep Pushdown (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
-
2A
Handstand Push Up
1
AMRAP
-
2B
Meadow Row
1
8-12 reps
-
3A
Tricep Pushdown (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
-
2A
Handstand Push Up
1
AMRAP
-
2B
Meadow Row
1
8-12 reps
-
3A
Tricep Pushdown (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
-
2A
Handstand Push Up
1
AMRAP
-
2B
Meadow Row
1
8-12 reps
-
3A
Tricep Pushdown (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
-
2A
Handstand Push Up
1
AMRAP
-
2B
Meadow Row
1
8-12 reps
-
3A
Tricep Pushdown (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
-
2A
Handstand Push Up
1
AMRAP
-
2B
Meadow Row
1
8-12 reps
-
3A
Tricep Pushdown (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
-
2A
Wide Grip Pull-Up
1
AMRAP
-
2B
Incline Bench Press (Dumbbell)
1
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
12-16 reps
-
3B
Tricep Extension (Dumbbell)
1
12-16 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
-
2A
Wide Grip Pull-Up
1
AMRAP
-
2B
Incline Bench Press (Dumbbell)
1
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
12-16 reps
-
3B
Tricep Extension (Dumbbell)
1
12-16 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
-
2A
Wide Grip Pull-Up
1
AMRAP
-
2B
Incline Bench Press (Dumbbell)
1
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
12-16 reps
-
3B
Tricep Extension (Dumbbell)
1
12-16 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
-
2A
Wide Grip Pull-Up
1
AMRAP
-
2B
Incline Bench Press (Dumbbell)
1
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
12-16 reps
-
3B
Tricep Extension (Dumbbell)
1
12-16 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
-
2A
Wide Grip Pull-Up
1
AMRAP
-
2B
Incline Bench Press (Dumbbell)
1
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
12-16 reps
-
3B
Tricep Extension (Dumbbell)
1
12-16 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
-
2A
Wide Grip Pull-Up
1
AMRAP
-
2B
Incline Bench Press (Dumbbell)
1
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
12-16 reps
-
3B
Tricep Extension (Dumbbell)
1
12-16 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
-
2A
Wide Grip Pull-Up
1
AMRAP
-
2B
Incline Bench Press (Dumbbell)
1
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
12-16 reps
-
3B
Tricep Extension (Dumbbell)
1
12-16 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
-
2A
Wide Grip Pull-Up
1
AMRAP
-
2B
Incline Bench Press (Dumbbell)
1
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
1
12-16 reps
-
3B
Tricep Extension (Dumbbell)
1
12-16 reps
-
4A
Standing Calf Raise
1
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
1
20-25 reps
-
4C
Decline Sit Up (Weighted)
1
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Belt Squat
1
10-20 reps
-
3A
Lying Leg Curl
1
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
1
10-15 reps
-
4B
Tibialis
1
20-30 reps
-
4C
Wrist Curls
1
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Belt Squat
1
10-20 reps
-
3
Lying Leg Curl
1
12-16 reps
-
4
Floor Abduction
1
10-15 reps
-
5A
Hanging Toes To Bar
1
10-15 reps
-
5B
Tibialis
1
20-30 reps
-
5C
Wrist Curls
1
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Belt Squat
1
10-20 reps
-
3
Lying Leg Curl
1
12-16 reps
-
4
Floor Abduction
1
10-15 reps
-
5A
Hanging Toes To Bar
1
10-15 reps
-
5B
Tibialis
1
20-30 reps
-
5C
Wrist Curls
1
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Belt Squat
1
10-20 reps
-
3
Lying Leg Curl
1
12-16 reps
-
4
Floor Abduction
1
10-15 reps
-
5A
Hanging Toes To Bar
1
10-15 reps
-
5B
Tibialis
1
20-30 reps
-
5C
Wrist Curls
1
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Belt Squat
1
10-20 reps
-
3
Lying Leg Curl
1
12-16 reps
-
4
Floor Abduction
1
10-15 reps
-
5A
Hanging Toes To Bar
1
10-15 reps
-
5B
Tibialis
1
20-30 reps
-
5C
Wrist Curls
1
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Belt Squat
1
10-20 reps
-
3
Lying Leg Curl
1
12-16 reps
-
4
Floor Abduction
1
10-15 reps
-
5A
Hanging Toes To Bar
1
10-15 reps
-
5B
Tibialis
1
20-30 reps
-
5C
Wrist Curls
1
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Belt Squat
1
10-20 reps
-
3
Lying Leg Curl
1
12-16 reps
-
4
Floor Abduction
1
10-15 reps
-
5A
Hanging Toes To Bar
1
10-15 reps
-
5B
Tibialis
1
20-30 reps
-
5C
Wrist Curls
1
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
-
2
Belt Squat
1
10-20 reps
-
3
Lying Leg Curl
1
12-16 reps
-
4
Floor Abduction
1
10-15 reps
-
5A
Hanging Toes To Bar
1
10-15 reps
-
5B
Tibialis
1
20-30 reps
-
5C
Wrist Curls
1
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2B
Seated Row (Cable)
1
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2B
Seated Row (Cable)
1
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2B
Seated Row (Cable)
1
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2B
Seated Row (Cable)
1
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2B
Seated Row (Cable)
1
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2B
Seated Row (Cable)
1
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2B
Seated Row (Cable)
1
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
1
8-12 reps
-
2B
Seated Row (Cable)
1
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
1
8-12 reps
-
3B
Bicep Curl (Cable)
1
8-12 reps
-
4A
Wrist Curls
1
20-30 reps
-
4B
Standing Calf Raise
1
20-30 reps
-
4C
Lateral Raise (Cable)
1
12-16 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
2A
Pec Fly (Dumbbell)
3 Sets
12-14 Reps
-
2B
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2C
Deficit Push Up
1 Set
AMRAP
-
3A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
3B
Tricep Extension (Dumbbell)
2 Sets
8-10 Reps
-
4A
Standing Calf Raise
2 Sets
20-25 Reps
-
4B
Reverse Wrist Curl (Barbell)
2 Sets
20-25 Reps
-
4C
Decline Sit Up (Weighted)
2 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-7 Reps
-
2
Hyperextension
3 Sets
15-20 Reps
-
3A
Knees Over Toes
2 Sets
10-20 Reps
-
3B
Floor Abduction
1 Set
10-15 Reps
-
4A
Hanging Toes To Bar
2 Sets
10-15 Reps
-
4B
Tibialis
2 Sets
20-30 Reps
-
4C
Wrist Curls
2 Sets
20-30 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
-
2A
Handstand Push Up
3 Sets
AMRAP
-
2B
Meadow Row
3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
3B
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
4A
Wrist Curls
2 Sets
20-30 Reps
-
4B
Standing Calf Raise
2 Sets
20-30 Reps
-
4C
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5-7 Reps
-
2A
Wide Grip Pull-Up
2 Sets
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2 Sets
10-14 Reps
-
2C
Deficit Push Up
1 Set
AMRAP
-
3A
Incline Curl (Dumbbell)
2 Sets
12-16 Reps
-
3B
Tricep Extension (Dumbbell)
2 Sets
12-16 Reps
-
4A
Standing Calf Raise
2 Sets
20-25 Reps
-
4B
Reverse Wrist Curl (Barbell)
2 Sets
20-25 Reps
-
4C
Decline Sit Up (Weighted)
2 Sets
15-20 Reps
-
Day 6
1
Pull-Up (Weighted)
3 Sets
4-6 Reps
-
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
2B
Seated Row (Cable)
2 Sets
12-16 Reps
-
3A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
3B
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
4A
Wrist Curls
2 Sets
20-30 Reps
-
4B
Standing Calf Raise
2 Sets
20-30 Reps
-
4C
Lateral Raise (Cable)
2 Sets
12-16 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Belt Squat
3 Sets
10-20 Reps
-
3A
Lying Leg Curl
2 Sets
12-16 Reps
-
3B
Floor Abduction
1 Set
10-15 Reps
-
4A
Hanging Toes To Bar
2 Sets
10-15 Reps
-
4B
Tibialis
2 Sets
20-30 Reps
-
4C
Wrist Curls
2 Sets
20-30 Reps
-