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BoostcampPNG

Mad scientist 2.0

by BammBamm

Program Description

Taking that of which is the five day split and going back to the original roots of a four day split with a better pump efficiency 

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 10, 2025 06:48
  • Last Edited
    Aug 04, 2025 09:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
1
8 reps
-
-
2
High Pull
4
1
8 reps
-
-
3A
Chin-Up (Weighted)
4
10 reps
-
3B
Pinwheel Curl
4
15 reps
-
4A
Tricep Rope Push Down (Cable)
4
12 reps
-
4B
Overhead Tricep Extension (Cable)
4
12 reps
-
5A
One Arm Lateral Raise (Dumbbell)
4
10 reps
-
5B
Lateral Raise (Machine)
4
15 reps
-
6A
Hip Adductor (Machine)
3
15 reps
-
6B
Y Raise
3
15 reps
-
7
Seated Calf Raise
3
20 reps
-
8A
Neck Flexion
3
30 reps
-
8B
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
1
8 reps
-
-
2
High Row
4
1
10 reps
-
-
3A
Seated Pin Press (Barbell)
4
12 reps
-
3B
Lying Rear Lateral Raise
4
12 reps
-
4A
Pull-Up (Weighted)
3
8 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
5A
French Press
4
15 reps
-
5B
Dip (Weighted)
4
10 reps
-
6A
Standing Pullover (Cable)
3
15 reps
-
6B
Face Pull
3
15 reps
-
7A
Decline Crunch
3
20 reps
-
7B
Gymnast Tuck
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
1
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
1
12 reps
-
-
3A
Seated Goodmorning
4
10 reps
-
3B
Kelso Shrug
4
15 reps
-
4
Back Extension (Weighted)
4
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hip Adductor (Machine)
3
20 reps
-
7A
Leg Press (45 Degrees)
5
10 reps
-
7B
Leg Press (45 Degrees)
5
10 reps
-
7C
Leg Press (45 Degrees)
5
10 reps
-
8
Standing Calf Raise
3
20 reps
-
9A
Neck Extension
3
30 reps
-
9B
Neck Flexion
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
10 reps
-
-
2
Seal Row
4
1
10 reps
-
-
3A
Chest Press (Machine)
4
10 reps
-
3B
Jammer Press
3
1
20 reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4B
Tricep Dip (Bodyweight)
4
-
5A
Bicep Curl (Barbell)
4
10 reps
-
5B
Lat Pulldown
4
-
6A
Pullover (Dumbbell)
3
15 reps
-
6B
Push Up (Weighted)
3
10 reps
-
7
Bench Press (Paused)
10
1 reps
-
8A
Decline Crunch
3
20 reps
-
8B
Gymnast Tuck
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Belt Squat
4 Sets
1 Set
8 Reps
-
-
2
High Pull
4 Sets
1 Set
8 Reps
-
-
3A
Chin-Up (Weighted)
4 Sets
10 Reps
-
3B
Pinwheel Curl
4 Sets
15 Reps
-
4A
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
4B
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
-
5A
One Arm Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5B
Lateral Raise (Machine)
4 Sets
15 Reps
-
6A
Hip Adductor (Machine)
3 Sets
15 Reps
-
6B
Y Raise
3 Sets
15 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-
8A
Neck Flexion
3 Sets
30 Reps
-
8B
Neck Extension
3 Sets
30 Reps
-
Day 2
1
Larsen Press (Barbell)
4 Sets
1 Set
8 Reps
-
-
2
High Row
4 Sets
1 Set
10 Reps
-
-
3A
Seated Pin Press (Barbell)
4 Sets
12 Reps
-
3B
Lying Rear Lateral Raise
4 Sets
12 Reps
-
4A
Pull-Up (Weighted)
3 Sets
8 Reps
-
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5A
French Press
4 Sets
15 Reps
-
5B
Dip (Weighted)
4 Sets
10 Reps
-
6A
Standing Pullover (Cable)
3 Sets
15 Reps
-
6B
Face Pull
3 Sets
15 Reps
-
7A
Decline Crunch
3 Sets
20 Reps
-
7B
Gymnast Tuck
3 Sets
20 Reps
-
Day 3
1
Stiff Leg Deadlift
4 Sets
1 Set
8 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
12 Reps
-
-
3A
Seated Goodmorning
4 Sets
10 Reps
-
3B
Kelso Shrug
4 Sets
15 Reps
-
4
Back Extension (Weighted)
4 Sets
15 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Hip Adductor (Machine)
3 Sets
20 Reps
-
7A
Leg Press (45 Degrees)
5 Sets
10 Reps
-
7B
Leg Press (45 Degrees)
5 Sets
10 Reps
-
7C
Leg Press (45 Degrees)
5 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
20 Reps
-
9A
Neck Extension
3 Sets
30 Reps
-
9B
Neck Flexion
3 Sets
30 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
10 Reps
-
-
2
Seal Row
4 Sets
1 Set
10 Reps
-
-
3A
Chest Press (Machine)
4 Sets
10 Reps
-
3B
Jammer Press
3 Sets
1 Set
20 Reps
-
-
4A
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4B
Tricep Dip (Bodyweight)
4 Sets
-
5A
Bicep Curl (Barbell)
4 Sets
10 Reps
-
5B
Lat Pulldown
4 Sets
-
6A
Pullover (Dumbbell)
3 Sets
15 Reps
-
6B
Push Up (Weighted)
3 Sets
10 Reps
-
7
Bench Press (Paused)
10 Sets
1 Reps
-
8A
Decline Crunch
3 Sets
20 Reps
-
8B
Gymnast Tuck
3 Sets
20 Reps
-