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Intermediate bodybuilding program

by Max D.
2 athletes joined

Program Description

This bodybuilding program aims to increase strength in compound movements such as the squat, weighted dips, deadlift, and OHP in low rep ranges of 4-8 while providing complete stimulus to all other muscles. Super setting is used to save time while training work capacity. The program utilises an Upper, Lower, Upper, Full Body split to increase training frequency for upper body which recovers faster than lower body. This program emphasises the development of the upper back, shoulders, and arms, building a yoked and imposing physique.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2025 06:27
  • Last Edited
    Jun 18, 2025 08:14

Summary

Elevate your physique with this comprehensive 12-week Intermediate Bodybuilding Program, designed for those ready to take their training to the next level. Comprising four intense sessions each week, this program focuses on targeted supersets that maximize muscle engagement and promote hypertrophy. You'll tackle a variety of exercises, including barbell squats, weighted dips, and skull crushers, ensuring a balanced approach to building strength and size. Perfect for the dedicated lifter looking to refine their technique and achieve noticeable results!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Neck Extension
3
12-20 reps
-
2A
Hyperextension
3
8-12 reps
-
2B
Sissy Squat (Weighted)
3
8-12 reps
-
3A
Shrug (Barbell)
3
10-15 reps
-
3B
Decline Sit Up (Weighted)
3
8-12 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
1C
Kelso Shrug
3
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-8 reps
-
1B
Neck Curl
3
15-20 reps
-
2A
Platz Squat
4
8-12 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Incline Curl (Dumbbell)
2
8-12 reps
-
3B
French Press
3
6-10 reps
-
3C
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
-
1B
Yates Row
3
10-15 reps
-
2A
Ring Push Up
3
AMRAP
-
2B
Ab Wheel
3
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
8-12 reps
-
3B
Incline Pushdown (Cable)
3
8-12 reps
-
4
Upright Row (Barbell)
4
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
4-8 Reps
-
1B
Neck Extension
3 Sets
12-20 Reps
-
2A
Hyperextension
3 Sets
8-12 Reps
-
2B
Sissy Squat (Weighted)
3 Sets
8-12 Reps
-
3A
Shrug (Barbell)
3 Sets
10-15 Reps
-
3B
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
3C
Single Leg Calf Raise (Weighted)
3 Sets
8-12 Reps
-
Day 2
1A
Dip (Weighted)
3 Sets
4-8 Reps
-
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
1C
Kelso Shrug
3 Sets
AMRAP
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
-
2B
Pull-Up (Neutral Grip, Weighted)
3 Sets
8-12 Reps
-
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
3B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 4
1A
Overhead Press (Barbell)
3 Sets
5-10 Reps
-
1B
Yates Row
3 Sets
10-15 Reps
-
2A
Ring Push Up
3 Sets
AMRAP
-
2B
Ab Wheel
3 Sets
AMRAP
-
3A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Incline Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Upright Row (Barbell)
4 Sets
AMRAP
-
Day 3
1A
Deadlift (Barbell)
3 Sets
4-8 Reps
-
1B
Neck Curl
3 Sets
15-20 Reps
-
2A
Platz Squat
4 Sets
8-12 Reps
-
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
3B
French Press
3 Sets
6-10 Reps
-
3C
Single Leg Calf Raise (Weighted)
3 Sets
8-12 Reps
-