Program Description
Súperset circuit type style program Mostly for fun
Program Overview
- LevelNovice, Intermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedOct 30, 2024 06:25
- Last EditedJun 18, 2025 10:49
Summary
Unlock your strength potential with the Charles Super Set Time Saver program! Over 16 weeks, this dynamic 5-day-a-week plan incorporates efficient supersets to maximize your workout in minimal time. Each session is designed to target major muscle groups, combining compound lifts like the Barbell Overhead Press and Squat with accessory movements for a balanced approach. Perfect for those with a garage gym setup, this program is your ticket to building muscle and strength without the time commitment. Get ready to transform your physique and elevate your training!
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
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
2-5 reps
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Decline Crunch
3
10-20 reps
-
3A
Hammer Curl
3
5-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3C
Pendlay Row
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3-8 reps
-
1B
Neck Extension
3
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
5-10 reps
-
2B
Pull-Up (Weighted)
3
AMRAP
-
3A
Hyperextension
3
5-10 reps
-
3B
Seated Calf Raise
3
8-12 reps
-
3C
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
3-8 reps
-
1B
Decline Crunch (Weighted)
3
10-20 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
French Press
3
6-10 reps
-
3A
Lat Pulldown (Close Grip)
3
8-12 reps
-
3B
Lateral Raise (Cable)
3
8-15 reps
-
3C
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2-5 reps
-
1B
Neck Extension
1
8-12 reps
-
2A
Walking Lunge
1
20-30 reps
-
2B
Lat Pulldown
1
8-12 reps
-
2C
Lying Leg Raise
1
AMRAP
-
3
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
20-30 reps
-
2
Ring Push Up
3
5-12 reps
-
3A
Preacher Curl (EZ Bar)
3
8-12 reps
-
3B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3C
Kroc Row
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Wrist Curl
3
AMRAP
-
4C
Russian Twist
3
1-2 mins
-
Week 1
1 / 16 Weeks
Day 1
1A
Overhead Press (Barbell)3 Sets
2-5 Reps
-
1B
Chin-Up (Weighted)3 Sets
AMRAP
-
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Decline Crunch3 Sets
10-20 Reps
-
3A
Hammer Curl3 Sets
5-12 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
3C
Pendlay Row3 Sets
6-10 Reps
-
Day 2
1A
Squat (Barbell)3 Sets
3-8 Reps
-
1B
Neck Extension3 Sets
8-12 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
5-10 Reps
-
2B
Pull-Up (Weighted)3 Sets
AMRAP
-
3A
Hyperextension3 Sets
5-10 Reps
-
3B
Seated Calf Raise3 Sets
8-12 Reps
-
3C
Lying Leg Raise3 Sets
AMRAP
-
Day 3
1A
Bench Press (Wide Grip)3 Sets
3-8 Reps
-
1B
Decline Crunch (Weighted)3 Sets
10-20 Reps
-
2A
Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2B
French Press3 Sets
6-10 Reps
-
3A
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
-
3B
Lateral Raise (Cable)3 Sets
8-15 Reps
-
3C
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 4
1A
Deadlift (Barbell)1 Set
2-5 Reps
-
1B
Neck Extension1 Set
8-12 Reps
-
2A
Walking Lunge1 Set
20-30 Reps
-
2B
Lat Pulldown1 Set
8-12 Reps
-
2C
Lying Leg Raise1 Set
AMRAP
-
3
Standing Calf Raise1 Set
-
Day 5
1
Farmer's Walk (Weighted)3 Sets
20-30 Reps
-
2
Ring Push Up3 Sets
5-12 Reps
-
3A
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
3C
Kroc Row3 Sets
8-12 Reps
-
4A
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
4B
Wrist Curl3 Sets
AMRAP
-
4C
Russian Twist3 Sets
1-2 mins
-