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 EditedJun 18, 2025 12:02
Summary
Embark on a transformative 12-week journey with the Guts Novice program, designed for those ready to build strength and confidence. This four-day-a-week regimen combines supersets targeting major muscle groups, ensuring a balanced approach to upper and lower body training. Expect to engage in effective exercises like the Seated Military Press and Romanian Deadlift, all while honing your technique and boosting your endurance. Whether you're new to lifting or looking to refine your skills, this program will guide you every step of the way. Get ready to unleash your potential!
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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
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
-