Program Description
This program is suitable for intermediate to advanced levels, as it includes a wide variety of exercises focusing on strength, isolation, and stability, requiring some experience with fitness equipment and techniques. It makes it fast due powersets.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedDec 30, 2024 01:51
- Last EditedJun 18, 2025 09:10
Summary
Unleash your strength with the HARDCORE 5-DAYS WORKOUT PLAN, a comprehensive 12-week program designed to push your limits and sculpt your physique. This plan incorporates a mix of upper and lower body supersets, targeting all major muscle groups with a focus on hypertrophy and strength. Train five days a week with a full gym setup to maximize your results, ensuring you build muscle and increase endurance efficiently. Get ready to transform your body and elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-8 Reps
-
1B
Dumbbell Row3 Sets
8-12 Reps
-
2A
Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Bicep Curl (Cable)3 Sets
6-10 Reps
-
3A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
3C
Abs Crunch (Weighted)3 Sets
8-12 Reps
-
Day 2
1A
Squat (Smith Machine)4 Sets
4-8 Reps
-
1B
Shrug (Dumbbell)4 Sets
6-10 Reps
-
2A
Leg Curl4 Sets
12-15 Reps
-
2B
Leg Extension4 Sets
10-15 Reps
-
Day 3
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Pullover (EZ Bar)4 Sets
8-12 Reps
-
2A
Skull Crusher (Barbell)3 Sets
6-12 Reps
-
2B
Bicep Curl (Machine)3 Sets
6-12 Reps
-
3A
Hammer Curl (Cable)3 Sets
6-12 Reps
-
3B
Front Raise3 Sets
12-15 Reps
-
3C
Landmine Twist3 Sets
8-12 Reps
-
Day 4
1A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Kroc Row3 Sets
10-12 Reps
-
2A
Chin-Up (Weighted)3 Sets
4-8 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3A
Chest Fly (Machine)3 Sets
8-12 Reps
-
3B
Bayesian Curl3 Sets
8-12 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)4 Sets
6-12 Reps
-
1B
Farmer's Walk (Weighted)4 Sets
1 Reps
-
2A
Leg Press (45 Degrees)4 Sets
8-12 Reps
-
2B
Dragon Flag4 Sets
6-12 Reps
-