Program Description
Intermediate level bodybuilding program, developping functionnal strength
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedMar 04, 2025 07:31
- Last EditedMar 04, 2025 08:57
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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
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
6-10 reps
-
1B
Shrug (Dumbbell)
4
12-15 reps
-
2A
Seal Row
4
8-12 reps
-
2B
Face Pull
4
15-20 reps
-
3A
T-Bar Row
4
10-12 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
4
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
1B
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
2A
Dip (Weighted)
4
6-12 reps
-
2B
Lu Raise
4
12-15 reps
-
3A
Chest Fly (Cable)
4
10-12 reps
-
3B
Plank (Weighted)
4
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6-10 reps
-
1B
Standing Calf Raise
4
15-20 reps
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Single-Leg Leg Curl
4
12-15 reps
-
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
3B
Windshield Wipers
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
5-8 reps
-
1B
Hanging Leg Raise
4
AMRAP
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Overhead Press (Barbell)
4
6-10 reps
-
3A
Pullover (Dumbbell)
4
10-12 reps
-
3B
Lying Rear Lateral Raise
4
12-15 reps
-
4
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Tricep Rope Push Down (Cable)
4
10-15 reps
-
2B
Pinwheel Curl
4
8-12 reps
-
3A
Decline Sit Up (Weighted)
4
AMRAP
-
3B
Neck Curl
4
15-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Pull-Up (Weighted)4 Sets
6-10 Reps
-
1B
Shrug (Dumbbell)4 Sets
12-15 Reps
-
2A
Seal Row4 Sets
8-12 Reps
-
2B
Face Pull4 Sets
15-20 Reps
-
3A
T-Bar Row4 Sets
10-12 Reps
-
3B
Hanging Leg Raise4 Sets
AMRAP
-
4
Neck Curl4 Sets
15-20 Reps
-
Day 2
1A
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
1B
Seated Overhead Press (Dumbbell)4 Sets
6-10 Reps
-
2A
Dip (Weighted)4 Sets
6-12 Reps
-
2B
Lu Raise4 Sets
12-15 Reps
-
3A
Chest Fly (Cable)4 Sets
10-12 Reps
-
3B
Plank (Weighted)4 Sets
0.5-1 mins
-
Day 3
1A
Front Squat (Barbell)4 Sets
6-10 Reps
-
1B
Standing Calf Raise4 Sets
15-20 Reps
-
2A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
2B
Single-Leg Leg Curl4 Sets
12-15 Reps
-
3A
Bulgarian Split Squat (Dumbbell)4 Sets
8-12 Reps
-
3B
Windshield Wipers4 Sets
AMRAP
-
Day 4
1A
Trap Bar Deadlift4 Sets
5-8 Reps
-
1B
Hanging Leg Raise4 Sets
AMRAP
-
2A
Chin-Up (Weighted)4 Sets
4-8 Reps
-
2B
Overhead Press (Barbell)4 Sets
6-10 Reps
-
3A
Pullover (Dumbbell)4 Sets
10-12 Reps
-
3B
Lying Rear Lateral Raise4 Sets
12-15 Reps
-
4
Neck Curl4 Sets
15-20 Reps
-
Day 5
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
-
2A
Tricep Rope Push Down (Cable)4 Sets
10-15 Reps
-
2B
Pinwheel Curl4 Sets
8-12 Reps
-
3A
Decline Sit Up (Weighted)4 Sets
AMRAP
-
3B
Neck Curl4 Sets
15-20 Reps
-