Program Description
Create a very unique and goal specific program for myself, I don't necessarily expect people to follow it. If you do please warm up at least 10 minutes before starting and do at least 20 min of stretching at the end to prevent injuries and to recover better. The program is 1h30min of lifting + 10min warmup and 20min of stretching. I expected people who follow this program to self manage rest days and fatigue. This is meant as hybrid PLP (push leg pull), with one rest day after every 3 days, that said it's not unusual for me to add a rest day here and there when I need it. The progression is totally intuitive, if you are over the rep range, you change weight. If you feel like adding volume, you do it. Use volume, reps and weight as a way to progress, if you are progressing even slowly everything it's ok. I don't like a fixed progression because everyone progresses at a different rate, however I trust you to keep the intensity of the training high, don't slack off. Bye, I wish you good gains!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedSep 12, 2025 01:34
- Last EditedSep 24, 2025 04:17
Summary
Unleash your potential with Cybertraining, an intense 8-week program designed for serious lifters ready to elevate their game. Committing to 6 days a week, this program combines targeted strength-building exercises, including weighted pull-ups and Romanian deadlifts, to sculpt your physique and enhance your performance. With a focus on supersets and progressive overload, you’ll challenge your muscles and ignite your growth. Perfect for those equipped with a garage gym, Cybertraining is your pathway to achieving a stronger, more defined body.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Chest
9.4%
Lats
8.7%
Biceps
8.7%
Forearms
8.5%
Front Delts
8.5%
Upper Back
8.4%
Abs
6.1%
Hamstrings
6.1%
Calves
5%
Glutes
4.9%
Middle Delts
4.5%
Quadriceps
4.1%
Lower Back
3.4%
Rear Delts
1.6%
Adductors
0.7%
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
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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)
3
8-10 reps
-
2A
Pec Fly (Dumbbell)
3
12-14 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-10 reps
-
3B
Tricep Extension (Dumbbell)
2
8-10 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Pec Fly (Dumbbell)
3
12-14 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-10 reps
-
3B
Tricep Extension (Dumbbell)
2
8-10 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Pec Fly (Dumbbell)
3
12-14 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-10 reps
-
3B
Tricep Extension (Dumbbell)
2
8-10 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Pec Fly (Dumbbell)
3
12-14 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-10 reps
-
3B
Tricep Extension (Dumbbell)
2
8-10 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Pec Fly (Dumbbell)
3
12-14 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-10 reps
-
3B
Tricep Extension (Dumbbell)
2
8-10 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Pec Fly (Dumbbell)
3
12-14 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-10 reps
-
3B
Tricep Extension (Dumbbell)
2
8-10 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Pec Fly (Dumbbell)
3
12-14 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-10 reps
-
3B
Tricep Extension (Dumbbell)
2
8-10 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2A
Pec Fly (Dumbbell)
3
12-14 reps
-
2B
Pull-Up (Bodyweight)
2
AMRAP
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-10 reps
-
3B
Tricep Extension (Dumbbell)
2
8-10 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Hyperextension
3
15-20 reps
-
3A
Knees Over Toes
2
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Hyperextension
3
15-20 reps
-
3A
Knees Over Toes
2
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Hyperextension
3
15-20 reps
-
3A
Knees Over Toes
2
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Hyperextension
3
15-20 reps
-
3A
Knees Over Toes
2
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Hyperextension
3
15-20 reps
-
3A
Knees Over Toes
2
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Hyperextension
3
15-20 reps
-
3A
Knees Over Toes
2
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Hyperextension
3
15-20 reps
-
3A
Knees Over Toes
2
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
-
2
Hyperextension
3
15-20 reps
-
3A
Knees Over Toes
2
10-20 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2A
Handstand Push Up
3
AMRAP
-
2B
Meadow Row
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2A
Handstand Push Up
3
AMRAP
-
2B
Meadow Row
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2A
Handstand Push Up
3
AMRAP
-
2B
Meadow Row
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2A
Handstand Push Up
3
AMRAP
-
2B
Meadow Row
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2A
Handstand Push Up
3
AMRAP
-
2B
Meadow Row
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2A
Handstand Push Up
3
AMRAP
-
2B
Meadow Row
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2A
Handstand Push Up
3
AMRAP
-
2B
Meadow Row
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2A
Handstand Push Up
3
AMRAP
-
2B
Meadow Row
3
8-12 reps
-
3A
Tricep Pushdown (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2A
Wide Grip Pull-Up
2
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
12-16 reps
-
3B
Tricep Extension (Dumbbell)
2
12-16 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2A
Wide Grip Pull-Up
2
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
12-16 reps
-
3B
Tricep Extension (Dumbbell)
2
12-16 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2A
Wide Grip Pull-Up
2
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
12-16 reps
-
3B
Tricep Extension (Dumbbell)
2
12-16 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2A
Wide Grip Pull-Up
2
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
12-16 reps
-
3B
Tricep Extension (Dumbbell)
2
12-16 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2A
Wide Grip Pull-Up
2
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
12-16 reps
-
3B
Tricep Extension (Dumbbell)
2
12-16 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2A
Wide Grip Pull-Up
2
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
12-16 reps
-
3B
Tricep Extension (Dumbbell)
2
12-16 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2A
Wide Grip Pull-Up
2
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
12-16 reps
-
3B
Tricep Extension (Dumbbell)
2
12-16 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-7 reps
-
2A
Wide Grip Pull-Up
2
AMRAP
-
2B
Incline Bench Press (Dumbbell)
2
10-14 reps
-
2C
Deficit Push Up
1
AMRAP
-
3A
Incline Curl (Dumbbell)
2
12-16 reps
-
3B
Tricep Extension (Dumbbell)
2
12-16 reps
-
4A
Standing Calf Raise
2
20-25 reps
-
4B
Reverse Wrist Curl (Barbell)
2
20-25 reps
-
4C
Decline Sit Up (Weighted)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
10-20 reps
-
3A
Lying Leg Curl
2
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
10-20 reps
-
3A
Lying Leg Curl
2
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
10-20 reps
-
3A
Lying Leg Curl
2
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
10-20 reps
-
3A
Lying Leg Curl
2
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
10-20 reps
-
3A
Lying Leg Curl
2
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
10-20 reps
-
3A
Lying Leg Curl
2
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
10-20 reps
-
3A
Lying Leg Curl
2
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Belt Squat
3
10-20 reps
-
3A
Lying Leg Curl
2
12-16 reps
-
3B
Floor Abduction
1
10-15 reps
-
4A
Hanging Toes To Bar
2
10-15 reps
-
4B
Tibialis
2
20-30 reps
-
4C
Wrist Curls
2
20-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Seated Row (Cable)
2
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Seated Row (Cable)
2
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Seated Row (Cable)
2
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Seated Row (Cable)
2
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Seated Row (Cable)
2
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Seated Row (Cable)
2
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Seated Row (Cable)
2
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
12-16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2B
Seated Row (Cable)
2
12-16 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
3B
Bicep Curl (Cable)
2
8-12 reps
-
4A
Wrist Curls
2
20-30 reps
-
4B
Standing Calf Raise
2
20-30 reps
-
4C
Lateral Raise (Cable)
2
12-16 reps
-
Week 1
1 / 8 Weeks
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 Curls2 Sets
20-30 Reps
-
4B
Standing Calf Raise2 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 Squat3 Sets
10-20 Reps
-
3A
Lying Leg Curl2 Sets
12-16 Reps
-
3B
Floor Abduction1 Set
10-15 Reps
-
4A
Hanging Toes To Bar2 Sets
10-15 Reps
-
4B
Tibialis2 Sets
20-30 Reps
-
4C
Wrist Curls2 Sets
20-30 Reps
-
Day 4
1
Bench Press (Barbell)3 Sets
5-7 Reps
-
2A
Wide Grip Pull-Up2 Sets
AMRAP
-
2B
Incline Bench Press (Dumbbell)2 Sets
10-14 Reps
-
2C
Deficit Push Up1 Set
AMRAP
-
3A
Incline Curl (Dumbbell)2 Sets
12-16 Reps
-
3B
Tricep Extension (Dumbbell)2 Sets
12-16 Reps
-
4A
Standing Calf Raise2 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
Hyperextension3 Sets
15-20 Reps
-
3A
Knees Over Toes2 Sets
10-20 Reps
-
3B
Floor Abduction1 Set
10-15 Reps
-
4A
Hanging Toes To Bar2 Sets
10-15 Reps
-
4B
Tibialis2 Sets
20-30 Reps
-
4C
Wrist Curls2 Sets
20-30 Reps
-
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 Up1 Set
AMRAP
-
3A
Incline Curl (Dumbbell)2 Sets
8-10 Reps
-
3B
Tricep Extension (Dumbbell)2 Sets
8-10 Reps
-
4A
Standing Calf Raise2 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 3
1
Pull-Up (Weighted)3 Sets
8-10 Reps
-
2A
Handstand Push Up3 Sets
AMRAP
-
2B
Meadow Row3 Sets
8-12 Reps
-
3A
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
3B
Bicep Curl (Cable)2 Sets
8-12 Reps
-
4A
Wrist Curls2 Sets
20-30 Reps
-
4B
Standing Calf Raise2 Sets
20-30 Reps
-
4C
Lateral Raise (Cable)2 Sets
8-12 Reps
-