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Real brutal stupid hard program

by Dimitrios Karatzas
3 athletes joined

Program Description

This program is perfect for those who are searching for a program to combine strength exercises with exercises for bodybuilding. The goal of this program is to increase your strength and enhance your lifts on the three main exercises ( squat - deadlift - bench press ).

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 18, 2024 03:57
  • Last Edited
    Jun 18, 2025 09:20

Summary

Get ready to push your limits with the Real Brutal Stupid Hard Program! Over the course of 12 weeks, this intense 4-day-a-week regimen is designed to build strength and endurance through a variety of challenging exercises, including Pull-Ups, Stiff Leg Deadlifts, and Shoulder Presses. Each session targets multiple muscle groups, ensuring a comprehensive approach to your fitness goals. Perfect for those who thrive on hard work and want to see real results, this program will transform your body and elevate your performance. Are you ready to embrace the challenge?
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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
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Lat Pulldown
1
1
10 reps
15 reps
-
-
4
Seated Wide-Grip Row (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
7
Incline Curl (Dumbbell)
3
AMRAP
-
8
Side Crunch (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Decline Bench Press (Barbell)
3
12-16 reps
RPE 9
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Decline Bench Press (Barbell)
3
12-16 reps
RPE 9
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
-
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
12 reps
RPE 8.5
2
Bench Press (Barbell)
2
1
6-8 reps
12-16 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Decline Bench Press (Barbell)
3
12-16 reps
RPE 9
5
Chest Press (Machine)
2
AMRAP
-
6
Skull Crusher
2
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Bicep Curl (EZ Bar)
2
10 reps
-
8
Tricep Rope Push Down (Cable)
2
AMRAP
-
9
Preacher Curl (Barbell)
2
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Chin-Up (Assisted)
2
12 reps
-
8
Bicep Curl (EZ Bar)
2
10 reps
-
9
Tricep Rope Push Down (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
12+ reps
-
2
Arnold Press
3
8-10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
-
4
Lateral Raise (Cable)
2
AMRAP
-
5
Lying Rear Lateral Raise
3
AMRAP
-
6
Shrug (Trap Bar)
2
10-12 reps
-
7
Bicep Curl (EZ Bar)
2
10 reps
-
8
Tricep Rope Push Down (Cable)
2
AMRAP
-
9
Preacher Curl (Barbell)
2
12-16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-16 reps
-
2
Leg Curl
2
12-16 reps
-
3
Squat (Barbell)
2
1
8+ reps
12+ reps
-
-
4
Leg Press (45 Degrees)
2
20 reps
-
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
6
Standing Calf Raise
3
20+ reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Stiff Leg Deadlift
3 Sets
8 Reps
-
3
Lat Pulldown
1 Set
1 Set
10 Reps
15 Reps
-
-
4
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
-
5
Single Arm High Row (Cable)
2 Sets
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
7
Incline Curl (Dumbbell)
3 Sets
AMRAP
-
8
Side Crunch (Cable)
2 Sets
AMRAP
-
Day 3
1
Shoulder Press (Plate Loaded)
2 Sets
12+ Reps
-
2
Arnold Press
3 Sets
8-10 Reps
@9.5
3
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-
4
Lateral Raise (Cable)
2 Sets
AMRAP
-
5
Lying Rear Lateral Raise
3 Sets
AMRAP
-
6
Shrug (Trap Bar)
2 Sets
10-12 Reps
-
7
Chin-Up (Assisted)
2 Sets
12 Reps
-
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
9
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
-
Day 4
1
Leg Extension
2 Sets
12-16 Reps
-
2
Leg Curl
2 Sets
12-16 Reps
-
3
Squat (Barbell)
2 Sets
1 Set
8+ Reps
12+ Reps
-
-
4
Leg Press (45 Degrees)
2 Sets
20 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
-
6
Standing Calf Raise
3 Sets
20+ Reps
-
Day 2
1
Pec Fly (Dumbbell)
2 Sets
12 Reps
@8.5
2
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
12-16 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9
4
Decline Bench Press (Barbell)
3 Sets
12-16 Reps
@9
5
Chest Press (Machine)
2 Sets
AMRAP
-
6
Skull Crusher
2 Sets
12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
-
8
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@9