Program Description
To get the physique of a warrior demon.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length15 weeks
- Time Per Workout70 minutes
- CreatedJul 08, 2025 06:02
- Last EditedJul 11, 2025 07:50
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!
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
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
WEEK 13
WEEK 14
WEEK 15
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
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)
4
10-15 reps
-
3B
Hammer Curl (Dumbbell)
4
12-15 reps
-
3C
Windshield Wipers
4
AMRAP
-
4
Neck Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
4
15-20 reps
-
1B
Squat (Barbell)
4
6-10 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Hyperextension
4
15-20 reps
-
3A
Gripper
4
AMRAP
-
3B
Split Squat (Dumbbell)
4
10-15 reps
-
3C
Hip Thrust (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
15-20 reps
-
1B
Incline Bench Press (Barbell)
4
6-10 reps
-
2A
Skull Crusher (Dumbbell)
4
6-12 reps
-
2B
Chin-Up (Weighted)
4
8-12 reps
-
3A
Hanging Leg Raise
4
AMRAP
-
3B
Upright Row (Barbell)
4
10-12 reps
-
3C
Chest Fly (Dumbbell)
4
8-20 reps
-
4
Neck Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
4
10-15 reps
-
1B
Romanian Deadlift (Barbell)
4
8-12 reps
-
2A
Towel Grip
4
15-30 mins
-
2B
Glute-Ham Raise
4
10-12 reps
-
2C
Hang Clean
4
8-10 reps
-
3A
Gripper
4
AMRAP
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Hack Squat
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
4
8-12 reps
-
1B
Dip (Weighted)
4
6-10 reps
-
2A
Lu Raise
4
12-15 reps
-
2B
Tricep Pushdown (Cable)
4
10-15 reps
-
2C
Bicep Curl (Barbell)
4
6-10 reps
-
3A
Decline Sit Up (Bodyweight)
4
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)
4
10-12 reps
-
3C
Pinwheel Curl
4
8-12 reps
-
4
Neck Curl
2
15 reps
-
Week 1
1 / 15 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)4 Sets
10-15 Reps
-
3B
Hammer Curl (Dumbbell)4 Sets
12-15 Reps
-
3C
Windshield Wipers4 Sets
AMRAP
-
4
Neck Curl3 Sets
15 Reps
-
Day 2
1A
Seated Calf Raise4 Sets
15-20 Reps
-
1B
Squat (Barbell)4 Sets
6-10 Reps
-
2A
Lat Pulldown4 Sets
10-15 Reps
-
2B
Hyperextension4 Sets
15-20 Reps
-
3A
Gripper4 Sets
AMRAP
-
3B
Split Squat (Dumbbell)4 Sets
10-15 Reps
-
3C
Hip Thrust (Barbell)4 Sets
8-12 Reps
-
Day 3
1A
Face Pull4 Sets
15-20 Reps
-
1B
Incline Bench Press (Barbell)4 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 Raise4 Sets
AMRAP
-
3B
Upright Row (Barbell)4 Sets
10-12 Reps
-
3C
Chest Fly (Dumbbell)4 Sets
8-20 Reps
-
4
Neck Curl3 Sets
15 Reps
-
Day 4
1A
Standing Calf Raise4 Sets
10-15 Reps
-
1B
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
2A
Towel Grip4 Sets
15-30 mins
-
2B
Glute-Ham Raise4 Sets
10-12 Reps
-
2C
Hang Clean4 Sets
8-10 Reps
-
3A
Gripper4 Sets
AMRAP
-
3B
Shrug (Barbell)4 Sets
12-15 Reps
-
3C
Hack Squat4 Sets
10-15 Reps
-
Day 5
1A
Pendlay Row4 Sets
8-12 Reps
-
1B
Dip (Weighted)4 Sets
6-10 Reps
-
2A
Lu Raise4 Sets
12-15 Reps
-
2B
Tricep Pushdown (Cable)4 Sets
10-15 Reps
-
2C
Bicep Curl (Barbell)4 Sets
6-10 Reps
-
3A
Decline Sit Up (Bodyweight)4 Sets
AMRAP
-
3B
Reverse Bicep Curl (Dumbbell)4 Sets
10-12 Reps
-
3C
Pinwheel Curl4 Sets
8-12 Reps
-
4
Neck Curl2 Sets
15 Reps
-