Program Description
The purpose of this program is to sculpt a powerful, aesthetic physique inspired by the proportions of the ancient Greek gods — broad shoulders, chiseled arms, a wide back, and a balanced, athletic lower body. This training split is designed to maximize hypertrophy through strategic volume, progressive overload, and targeted isolation, with an emphasis on symmetry and upper-body dominance. By combining foundational strength movements with focused accessory work and high-rep burnout sets, the program helps lifters build muscle while enhancing posture, performance, and visual impact. Whether you’re chasing the classic V-taper or simply want to stand out with a physique that turns heads, this program is built to forge a body worthy of legend.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedAug 02, 2025 07:00
- Last EditedAug 03, 2025 08:50
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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
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
Dip (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Walking Lunge
3
15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2A
Lateral Raise (Cable)
4
10 reps
-
3A
Partial Lateral Raise (Cable)
4
10 reps
-
4
Incline Bench Press (Dumbbell)
4
12 reps
-
5
Wide Grip Lat Pulldown
4
12 reps
-
6
Preacher Curl (EZ Bar)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
8
Reverse Pec Deck
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Nordic Curl
3
8 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Plank
3
AMRAP
-
5
Dragon Flag
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)3 Sets
8-10 Reps
-
3
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
-
4
Chest Fly (Cable)3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
7
Dip (Weighted)3 Sets
AMRAP
-
Day 2
1
Pull-Up (Weighted)4 Sets
6-10 Reps
-
2
Bent Over Row (Barbell)4 Sets
8 Reps
-
3
Chest Supported Row (Machine)3 Sets
10-12 Reps
-
4
Face Pull3 Sets
15 Reps
-
5
Bicep Curl (Barbell)4 Sets
8 Reps
-
6
Incline Curl (Dumbbell)3 Sets
10-12 Reps
-
7
Hammer Curl (Dumbbell)3 Sets
12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
2
Walking Lunge3 Sets
15 Reps
-
3
Leg Extension3 Sets
12-15 Reps
-
4
Hamstring Curl3 Sets
15 Reps
-
5
Calf Raise (Machine)4 Sets
20 Reps
-
6
Seated Calf Raise4 Sets
20 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
-
2A
Lateral Raise (Cable)4 Sets
10 Reps
-
3A
Partial Lateral Raise (Cable)4 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
5
Wide Grip Lat Pulldown4 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)3 Sets
12 Reps
-
8
Reverse Pec Deck4 Sets
15 Reps
-
Day 5
1
Front Squat (Barbell)4 Sets
6-8 Reps
-
2
Nordic Curl3 Sets
8 Reps
-
3
Step-Up (Weighted)3 Sets
10 Reps
-
4
Plank3 Sets
AMRAP
-
5
Dragon Flag3 Sets
AMRAP
-