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Full Body Fuerte

by Nicolas D.

Program Description

Just look at the thumbnail and trust in the program :)

Program Overview

  • Level
    Intermediate
  • Goal
    Women's, Athletics
  • Equipment
    Garage Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 06, 2026 03:11
  • Last Edited
    Mar 21, 2026 05:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Lats
11.2%
Front Delts
10.2%
Chest
9.8%
Biceps
8.8%
Triceps
8.4%
Rear Delts
7.4%
Abs
6.5%
Middle Delts
5.6%
Hamstrings
3.7%
Glutes
3.7%
Quadriceps
3.7%
Neck
3.7%
Lower Back
2.8%
Forearms
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
3-5 reps
5-8 reps
-
-
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Rear Delt Fly (Cable)
2
8-12 reps
-
3A
JM Press
2
8-12 reps
-
3B
Lat Pulldown (Single Arm)
2
8-12 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
5
Neck Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
2
8-12 reps
-
1B
Pull-Up (Weighted)
2
8-12 reps
-
2A
Chest Supported Row (Barbell)
2
8-12 reps
-
2B
Ring Dip
2
8-12 reps
-
3A
Lateral Raise (Cable)
2
10-25 reps
-
3B
Back Extension (Weighted)
2
8-12 reps
-
4A
Hammer Curl (Dumbbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
4C
Ab Wheel
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
8-12 reps
-
-
1B
Kelso Shrug (Chest Supported)
2
8-12 reps
-
2
Hatfield Squat (Safety Squat Bar)
2
5-8 reps
-
3A
Preacher Curl (EZ Bar)
3
6-8 reps
-
3B
Pullover (Dumbbell)
3
8-12 reps
-
4A
Lateral Raise (Dumbbell)
2
8-12 reps
-
4B
Hanging Knee Raise
2
8-12 reps
-
5
Neck Curl
2
10-15 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
3-5 Reps
5-8 Reps
5-8 Reps
-
-
-
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2B
Rear Delt Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3A
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3B
Lat Pulldown (Single Arm)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4A
Fly Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4B
Decline Sit Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Neck Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
Day 2
1A
AD Press
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
1B
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2A
Chest Supported Row (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2B
Ring Dip
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3A
Lateral Raise (Cable)
1 Set
1 Set
10-25 Reps
10-25 Reps
-
-
3B
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4C
Ab Wheel
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 3
1A
Dip (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
-
-
-
1B
Kelso Shrug (Chest Supported)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
2
Hatfield Squat (Safety Squat Bar)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
3A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4B
Hanging Knee Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Neck Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-