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BoostcampPNG

Modified 4 day per week GVT

by Adam S.

Program Description

hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 03, 2026 02:05
  • Last Edited
    Apr 03, 2026 02:28
Muscle Engagement
Front
Back
MuscleSet
Abs
12.5%
Triceps
12.5%
Front Delts
11.7%
Upper Back
10.9%
Lats
7.8%
Glutes
7%
Middle Delts
7%
Quadriceps
6.3%
Hamstrings
6.3%
Chest
4.7%
Biceps
3.9%
Lower Back
3.1%
Rear Delts
3.1%
Adductors
1.6%
Other
1.6%
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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
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
10
10 reps
-
1B
Overhead Press (Barbell)
10
10 reps
-
2A
Ab Wheel
5
10 reps
-
2B
Back Extension
5
10 reps
-
3
Landmine Oblique Twist
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
10
10 reps
-
1B
Push Up
10
10-20 reps
-
2A
Chest Supported Row (Machine)
5
10 reps
-
2B
Tricep Extension (Cable)
5
10 reps
-
3
Shoulder YTWL
5
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
10
10 reps
-
1B
Overhead Press (Dumbbell)
10
10 reps
-
2A
Jump Rope
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
2B
Sit Up
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
3A
Oblique Crunch
5
10 reps
-
3B
Push Up
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
2-5 reps
-
1B
Band Face Pull
10
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
1B
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
2A
Ab Wheel
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2B
Back Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Landmine Oblique Twist
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 2
1A
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
1B
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
-
-
-
-
-
2A
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Shoulder YTWL
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
-
-
Day 3
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
1B
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-
2A
Jump Rope
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-
2B
Sit Up
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
-
-
-
-
-
3A
Oblique Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3B
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
-
Day 4
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
2-5 Reps
-
-
-
-
-
-
-
-
-
-
1B
Band Face Pull
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
-
-
-