Program Description
This program is mainly for intermediates who want a vtaper while also not neglecting arms. Watch NH video on gentlemans split for more info.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 25, 2024 04:25
- Last EditedAug 25, 2024 04:47
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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
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
2A
Bicep Curl (EZ Bar)
3
6-10 reps
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
2C
Pendlay Row
3
6-10 reps
3A
Chin-Up (Weighted)
3
AMRAP
3B
Lateral Raise (Cable)
3
10-12 reps
3C
Shrug (Barbell)
3
10-15 reps
4A
Push Up (Weighted)
3
AMRAP
4B
Decline Crunch (Weighted)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Pull-Up (Weighted)
3
AMRAP
2C
Lying Leg Raise
3
AMRAP
3A
Hyperextension
3
8-12 reps
3B
Standing Calf Raise
3
AMRAP
3C
Neck Extension
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
4-6 reps
2A
Overhead Press (Dumbbell)
3
8-12 reps
2B
French Press
3
6-10 reps
3A
Lat Pulldown (Close Grip)
3
5-10 reps
3B
Hanging Leg Raise
3
AMRAP
3C
Wrist Curls
3
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Decline Crunch (Weighted)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-5 reps
2
Front Squat (Barbell)
3
5-8 reps
3A
Rack Pull (Barbell)
3
8-12 reps
3B
Wide Grip Lat Pulldown
3
8-12 reps
3C
Lying Leg Raise
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
1B
Overhead Press (Dumbbell)
3
6-10 reps
1C
Tricep Pushdown (Cable)
3
8-12 reps
1D
Seal Row
3
8-12 reps
2A
Preacher Curl (EZ Bar)
3
8-12 reps
2B
Lateral Raise (Cable)
3
10-15 reps
2C
Face Pull
3
15-20 reps
2D
Kroc Row
3
8-12 reps
3A
Hanging Leg Raise
3
AMRAP
3B
Wrist Curls
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
2-5 Reps
2A
Bicep Curl (EZ Bar)3 Sets
6-10 Reps
2B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
2C
Pendlay Row3 Sets
6-10 Reps
3A
Chin-Up (Weighted)3 Sets
AMRAP
3B
Lateral Raise (Cable)3 Sets
10-12 Reps
3C
Shrug (Barbell)3 Sets
10-15 Reps
4A
Push Up (Weighted)3 Sets
AMRAP
4B
Decline Crunch (Weighted)3 Sets
10-15 Reps
Day 2
1
High Bar Squat (Barbell)3 Sets
4-8 Reps
2A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
2B
Pull-Up (Weighted)3 Sets
AMRAP
2C
Lying Leg Raise3 Sets
AMRAP
3A
Hyperextension3 Sets
8-12 Reps
3B
Standing Calf Raise3 Sets
AMRAP
3C
Neck Extension3 Sets
10-15 Reps
Day 3
1
Bench Press (Wide Grip)3 Sets
4-6 Reps
2A
Overhead Press (Dumbbell)3 Sets
8-12 Reps
2B
French Press3 Sets
6-10 Reps
3A
Lat Pulldown (Close Grip)3 Sets
5-10 Reps
3B
Hanging Leg Raise3 Sets
AMRAP
3C
Wrist Curls3 Sets
8-12 Reps
4A
Hammer Curl3 Sets
6-10 Reps
4B
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
4C
Decline Crunch (Weighted)3 Sets
10-15 Reps
Day 4
1
Deadlift (Barbell)2 Sets
2-5 Reps
2
Front Squat (Barbell)3 Sets
5-8 Reps
3A
Rack Pull (Barbell)3 Sets
8-12 Reps
3B
Wide Grip Lat Pulldown3 Sets
8-12 Reps
3C
Lying Leg Raise3 Sets
AMRAP
Day 5
1A
Hammer Curl3 Sets
8-12 Reps
1B
Overhead Press (Dumbbell)3 Sets
6-10 Reps
1C
Tricep Pushdown (Cable)3 Sets
8-12 Reps
1D
Seal Row3 Sets
8-12 Reps
2A
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
2B
Lateral Raise (Cable)3 Sets
10-15 Reps
2C
Face Pull3 Sets
15-20 Reps
2D
Kroc Row3 Sets
8-12 Reps
3A
Hanging Leg Raise3 Sets
AMRAP
3B
Wrist Curls3 Sets
8-12 Reps