Program Description
To get the physique of a Nosferatu Zodd. This is a lower volume version of the original program.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 08, 2025 06:02
- Last EditedJul 28, 2025 10:29
Summary
The ZODD Training Program, crafted by Natural Hypertrophy, is a comprehensive 15-week journey designed to elevate your strength and hypertrophy through a structured 5-day weekly regimen. Each session combines supersets targeting various muscle groups, ensuring you build power and endurance while maximizing efficiency. With a focus on both compound and isolation movements, you'll engage every major muscle group, from arms to legs, all while utilizing a full gym setup. Get ready to push your limits and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Biceps
9.7%
Triceps
8.5%
Glutes
8.3%
Hamstrings
7.4%
Abs
7.4%
Front Delts
6.2%
Lats
5.8%
Quadriceps
5.5%
Forearms
4.7%
Middle Delts
4.6%
Lower Back
4.3%
Neck
4.1%
Chest
4%
Calves
3.6%
Rear Delts
2.2%
Olympic
1.5%
Adductors
0.6%
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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
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
30 reps
-
1B
Bicep Curl (Cable)
3
10-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Bent Over Lateral Raises
3
10-15 reps
-
2C
Tricep Extension (Cable)
3
8-14 reps
-
3A
Seated Row (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
12-15 reps
-
3C
Windshield Wipers
3
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
3
6-10 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Hyperextension
3
15-20 reps
-
3A
Gripper
3
AMRAP
-
3B
Split Squat (Dumbbell)
3
10-15 reps
-
3C
Hip Thrust (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
-
1B
Incline Bench Press (Barbell)
3
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
3
AMRAP
-
3B
Upright Row (Barbell)
3
10-12 reps
-
3C
Chest Fly (Dumbbell)
3
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
10-15 reps
-
1B
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Towel Grip
3
15-30 mins
-
2B
Glute-Ham Raise
3
10-12 reps
-
2C
Hang Clean
3
8-10 reps
-
3A
Gripper
3
AMRAP
-
3B
Shrug (Barbell)
3
12-15 reps
-
3C
Hack Squat
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
3
8-12 reps
-
1B
Dip (Weighted)
3
6-10 reps
-
2A
Lu Raise
3
12-15 reps
-
2B
Tricep Pushdown (Cable)
3
10-15 reps
-
2C
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
3
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
-
3C
Pinwheel Curl
3
8-12 reps
-
4
Neck Curl
2
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Farmer's Walk (Weighted)3 Sets
30 Reps
-
1B
Bicep Curl (Cable)3 Sets
10-12 Reps
-
2A
Overhead Press (Barbell)3 Sets
6-12 Reps
-
2B
Bent Over Lateral Raises3 Sets
10-15 Reps
-
2C
Tricep Extension (Cable)3 Sets
8-14 Reps
-
3A
Seated Row (Cable)3 Sets
10-15 Reps
-
3B
Hammer Curl (Dumbbell)3 Sets
12-15 Reps
-
3C
Windshield Wipers3 Sets
AMRAP
-
4
Neck Curl3 Sets
15 Reps
-
Day 2
1A
Seated Calf Raise4 Sets
15-20 Reps
-
1B
Squat (Barbell)3 Sets
6-10 Reps
-
2A
Lat Pulldown3 Sets
10-15 Reps
-
2B
Hyperextension3 Sets
15-20 Reps
-
3A
Gripper3 Sets
AMRAP
-
3B
Split Squat (Dumbbell)3 Sets
10-15 Reps
-
3C
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
Day 3
1A
Face Pull3 Sets
15-20 Reps
-
1B
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
2A
Skull Crusher (Dumbbell)4 Sets
6-12 Reps
-
2B
Chin-Up (Weighted)4 Sets
8-12 Reps
-
3A
Hanging Leg Raise3 Sets
AMRAP
-
3B
Upright Row (Barbell)3 Sets
10-12 Reps
-
3C
Chest Fly (Dumbbell)3 Sets
8-20 Reps
-
4
Neck Curl3 Sets
15 Reps
-
Day 4
1A
Standing Calf Raise3 Sets
10-15 Reps
-
1B
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2A
Towel Grip3 Sets
15-30 mins
-
2B
Glute-Ham Raise3 Sets
10-12 Reps
-
2C
Hang Clean3 Sets
8-10 Reps
-
3A
Gripper3 Sets
AMRAP
-
3B
Shrug (Barbell)3 Sets
12-15 Reps
-
3C
Hack Squat3 Sets
10-15 Reps
-
Day 5
1A
Pendlay Row3 Sets
8-12 Reps
-
1B
Dip (Weighted)3 Sets
6-10 Reps
-
2A
Lu Raise3 Sets
12-15 Reps
-
2B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
2C
Bicep Curl (Barbell)3 Sets
6-10 Reps
-
3A
Decline Sit Up (Bodyweight)3 Sets
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
3C
Pinwheel Curl3 Sets
8-12 Reps
-
4
Neck Curl2 Sets
15 Reps
-