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BoostcampPNG

Advance Programming Phase 4

by Amadeo Z.

Program Description

Phase 4 After Accomplish all 3 Phases of Programming!

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 01, 2025 06:50
  • Last Edited
    Nov 01, 2025 07:44
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Abs
10.1%
Lats
9.6%
Glutes
9.2%
Chest
8.8%
Quadriceps
8.1%
Front Delts
7.9%
Hamstrings
7.5%
Triceps
6.8%
Biceps
5.2%
Lower Back
5.1%
Middle Delts
3.3%
Adductors
2%
Rear Delts
1.6%
Calves
1.3%
Abductors
0.8%
Forearms
0.5%
Olympic
0.4%
Other
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Ab Wheel
4
20 reps
-
10
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Ab Wheel
4
20 reps
-
10
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Ab Wheel
4
20 reps
-
10
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Ab Wheel
4
20 reps
-
10
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Ab Wheel
4
20 reps
-
10
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Ab Wheel
4
20 reps
-
10
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Pull-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
8
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
9
Ab Wheel
4
20 reps
-
10
Hyperextension
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Ab Wheel
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Ab Wheel
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Ab Wheel
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Ab Wheel
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Ab Wheel
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Inverted Row
4
AMRAP
-
5
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
6
Plank
3
1 mins
-
7
Side Plank
3
1 mins
-
8
Reverse Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Inverted Row
4
AMRAP
-
5
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
6
Plank
3
1 mins
-
7
Side Plank
3
1 mins
-
8
Reverse Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Inverted Row
4
AMRAP
-
5
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
6
Plank
3
1 mins
-
7
Side Plank
3
1 mins
-
8
Reverse Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
20 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Inverted Row
4
AMRAP
-
5
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
6
Plank
3
1 mins
-
7
Side Plank
3
1 mins
-
8
Reverse Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
-
2
Muscle Up
4
AMRAP
-
3
Clap Push Up
4
AMRAP
-
4
Snatch (Kettlebell)
3
15 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Lunge (Kettlebell)
3
15 reps
-
7
Kettlebell Clean
3
8 reps
-
8
Single Arm Kettlebell Swing
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
15 reps
-
2
Muscle Up
4
AMRAP
-
3
Clap Push Up
4
AMRAP
-
4
Snatch (Kettlebell)
3
15 reps
-
5
Kettlebell Swing
3
20 reps
-
6
Lunge (Kettlebell)
3
15 reps
-
7
Kettlebell Clean
3
8 reps
-
8
Single Arm Kettlebell Swing
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Seated Calf Raise
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Seated Calf Raise
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Seated Calf Raise
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Seated Calf Raise
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Seated Calf Raise
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Seated Calf Raise
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Seated Calf Raise
1
1
1
20 reps
15 reps
12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hanging Leg Raise
4
12 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hanging Leg Raise
4
12 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hanging Leg Raise
4
12 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hanging Leg Raise
4
12 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Pull-Up (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Shrug (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hanging Leg Raise
4
12 reps
-
8
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chin-Up (Bodyweight)
4
AMRAP
-
3
Ab Wheel
4
20 reps
-
4
Superman
4
20 reps
-
5
Abs Crunch (Weighted)
4
20 reps
-
6
Hyperextension
3
15 reps
-
7
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chin-Up (Bodyweight)
4
AMRAP
-
3
Ab Wheel
4
20 reps
-
4
Superman
4
20 reps
-
5
Abs Crunch (Weighted)
4
20 reps
-
6
Hyperextension
3
15 reps
-
7
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chin-Up (Bodyweight)
4
AMRAP
-
3
Ab Wheel
4
20 reps
-
4
Superman
4
20 reps
-
5
Abs Crunch (Weighted)
4
20 reps
-
6
Hyperextension
3
15 reps
-
7
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chin-Up (Bodyweight)
4
AMRAP
-
3
Ab Wheel
4
20 reps
-
4
Superman
4
20 reps
-
5
Abs Crunch (Weighted)
4
20 reps
-
6
Hyperextension
3
15 reps
-
7
Reverse Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Jumping Jack
3
25 reps
-
3
Split Squat Jump
3
8 reps
-
4
High Pull
3
6 reps
-
5
Clean Pull
3
6 reps
-
6
Pull-Up (Band)
3
8 reps
-
7
Plate Hop
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
8 reps
-
2
Jumping Jack
3
25 reps
-
3
Split Squat Jump
3
8 reps
-
4
High Pull
3
6 reps
-
5
Clean Pull
3
6 reps
-
6
Pull-Up (Band)
3
8 reps
-
7
Plate Hop
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Weighted)
4
20 reps
-
10
Hanging Leg Raise
4
20 reps
-
11
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Weighted)
4
20 reps
-
10
Hanging Leg Raise
4
20 reps
-
11
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Weighted)
4
20 reps
-
10
Hanging Leg Raise
4
20 reps
-
11
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Weighted)
4
20 reps
-
10
Hanging Leg Raise
4
20 reps
-
11
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Weighted)
4
20 reps
-
10
Hanging Leg Raise
4
20 reps
-
11
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Weighted)
4
20 reps
-
10
Hanging Leg Raise
4
20 reps
-
11
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Dip (Weighted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Weighted)
4
20 reps
-
10
Hanging Leg Raise
4
20 reps
-
11
Reverse Hyperextension
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Curl
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Curl
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Curl
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Curl
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Goblet Squat
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Bulgarian Split Squat (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Curl
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
AMRAP
-
2
Inverted Row
4
AMRAP
-
3
Decline Crunch
3
AMRAP
-
4
Battle Ropes
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Clap Push Up
4
6-12 reps
-
7
Battle Ropes
4
6-12 reps
-
8
Oblique Crunch
4
AMRAP
-
9
Abs Crunch (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
AMRAP
-
2
Inverted Row
4
AMRAP
-
3
Decline Crunch
3
AMRAP
-
4
Battle Ropes
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Clap Push Up
4
6-12 reps
-
7
Battle Ropes
4
6-12 reps
-
8
Oblique Crunch
4
AMRAP
-
9
Abs Crunch (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
AMRAP
-
2
Inverted Row
4
AMRAP
-
3
Decline Crunch
3
AMRAP
-
4
Battle Ropes
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Clap Push Up
4
6-12 reps
-
7
Battle Ropes
4
6-12 reps
-
8
Oblique Crunch
4
AMRAP
-
9
Abs Crunch (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Row
3
AMRAP
-
2
Inverted Row
4
AMRAP
-
3
Decline Crunch
3
AMRAP
-
4
Battle Ropes
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Clap Push Up
4
6-12 reps
-
7
Battle Ropes
4
6-12 reps
-
8
Oblique Crunch
4
AMRAP
-
9
Abs Crunch (Bodyweight)
4
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
6
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
7
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
8
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
9
Ab Wheel
4 Sets
20 Reps
-
10
Hyperextension
4 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Abs Crunch (Weighted)
4 Sets
20 Reps
-
10
Hanging Leg Raise
4 Sets
20 Reps
-
11
Reverse Hyperextension
4 Sets
20 Reps
-