Program Description
Natural hypertrophy Guts modified program with less volume more suited for beginner/novice level. Beginners can do 2 sets/ exercise and do 3 days a week prolonging the program duration. Emphasis is on the upper body with a more minimalistic leg training.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 31, 2025 12:30
- Last EditedApr 17, 2025 05:09
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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
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
Tricep Extension (Cable)
3
10-15 reps
-
3C
Neck Extension
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
3-5 reps
-
1B
Leg Extension
3
10-15 reps
-
2A
Romanian Deadlift (Barbell)
3
8-12 reps
-
2B
Standing Calf Raise
4
10-20 reps
-
2C
Incline Curl (Dumbbell)
3
6-15 reps
-
3A
Seated Row (Machine)
3
8-12 reps
-
3B
Lu Raise
3
5-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
-
1B
Decline Sit Up (Weighted)
3
10-15 reps
-
2A
Incline Bench Press (Barbell)
3
8-12 reps
-
2B
Neck Curl
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
8-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Seated Row (Machine)
3
8-12 reps
-
2B
Seated Calf Raise
4
10-20 reps
-
3A
Pull-Up (Bodyweight)
3
4-12 reps
-
3B
Face Pull
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Seated Military Press (Smith Machine)3 Sets
6-10 Reps
-
1B
Cable Crunch3 Sets
10-15 Reps
-
2A
Bench Press (Close Grip)3 Sets
6-10 Reps
-
2B
Pullover (Dumbbell)3 Sets
10-15 Reps
-
3A
Lateral Raise (Cable)3 Sets
10-15 Reps
-
3B
Tricep Extension (Cable)3 Sets
10-15 Reps
-
3C
Neck Extension3 Sets
10-20 Reps
-
Day 2
1A
Chin-Up (Weighted)3 Sets
3-5 Reps
-
1B
Leg Extension3 Sets
10-15 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2B
Standing Calf Raise4 Sets
10-20 Reps
-
2C
Incline Curl (Dumbbell)3 Sets
6-15 Reps
-
3A
Seated Row (Machine)3 Sets
8-12 Reps
-
3B
Lu Raise3 Sets
5-20 Reps
-
Day 3
1A
Bench Press (Barbell)3 Sets
3-5 Reps
-
1B
Decline Sit Up (Weighted)3 Sets
10-15 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
2B
Neck Curl3 Sets
10-15 Reps
-
3A
JM Press (Smith Machine)3 Sets
8-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
Day 4
1A
Squat (Barbell)3 Sets
4-8 Reps
-
1B
Preacher Curl (EZ Bar)3 Sets
6-12 Reps
-
2A
Seated Row (Machine)3 Sets
8-12 Reps
-
2B
Seated Calf Raise4 Sets
10-20 Reps
-
3A
Pull-Up (Bodyweight)3 Sets
4-12 Reps
-
3B
Face Pull3 Sets
10-20 Reps
-