Program Description
Pub Brawler Workout An 18-week strength and hypertrophy program alternating between 4-day and 3-day weeks. The 4-day week includes BENCH + BICEPS, DEADS, SQUAT, and OVERHEAD PRESS + TRICEPS, focusing on compound lifts and targeted muscle work. The 3-day week features a COMPOUND day (low-rep, high-weight lifts), BODYWEIGHT (pull-ups, push-ups, squats), and ARMS (high-rep biceps/triceps isolation). Designed for intermediate to advanced lifters, it builds strength, size, and endurance with progressive overload and balanced recovery.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedOct 28, 2025 11:07
- Last EditedOct 28, 2025 10:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.7%
Triceps
9.6%
Upper Back
8%
Abs
7.8%
Chest
7.4%
Glutes
7.2%
Front Delts
7%
Forearms
6.6%
Biceps
6.4%
Hamstrings
6.2%
Lats
5.9%
Middle Delts
4.9%
Other
3.7%
Neck
2.8%
Lower Back
2.7%
Adductors
1.8%
Calves
1.4%
Rear Delts
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
3
3 reps
-
3
Bicep Curl (EZ Bar)
2
6 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Bench Press (Barbell)
2
5 reps
-
6
Overhead Press (Barbell)
2
6 reps
-
7
Barbell Row
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
3
3 reps
-
3
Bicep Curl (EZ Bar)
2
6 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Bench Press (Barbell)
3
5 reps
-
6
Overhead Press (Barbell)
2
6 reps
-
7
Barbell Row
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
3
3 reps
-
3
Bicep Curl (EZ Bar)
3
6 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Bench Press (Barbell)
3
5 reps
-
6
Overhead Press (Barbell)
2
6 reps
-
7
Barbell Row
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
1
10 reps
-
3
Bicep Curl (EZ Bar)
1
15 reps
-
4
Squat (Barbell)
1
15 reps
-
5
Bench Press (Barbell)
1
15 reps
-
6
Overhead Press (Barbell)
1
15 reps
-
7
Barbell Row
1
15 reps
-
8
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
3
3 reps
-
3
Bicep Curl (EZ Bar)
3
6 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Bench Press (Barbell)
3
5 reps
-
6
Overhead Press (Barbell)
2
6 reps
-
7
Barbell Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
4
3 reps
-
3
Bicep Curl (EZ Bar)
3
6 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Bench Press (Barbell)
3
5 reps
-
6
Overhead Press (Barbell)
2
6 reps
-
7
Barbell Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
4
3 reps
-
3
Bicep Curl (EZ Bar)
3
6 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Bench Press (Barbell)
3
5 reps
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Barbell Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
1
10 reps
-
3
Bicep Curl (EZ Bar)
1
15 reps
-
4
Squat (Barbell)
1
15 reps
-
5
Bench Press (Barbell)
1
15 reps
-
6
Overhead Press (Barbell)
1
15 reps
-
7
Barbell Row
1
15 reps
-
8
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Spoto Press
1
10-15 reps
-
4
Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Incline Bench Press (Barbell)
1
8-12 reps
-
6
Bench Press (Wide Grip)
1
8-12 reps
-
7
Bench Press (Close Grip)
1
8-12 reps
-
8
Lat Pulldown
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Deadlift (Barbell)
5
3 reps
-
3
Bicep Curl (EZ Bar)
3
6 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Bench Press (Barbell)
3
5 reps
-
6
Overhead Press (Barbell)
3
6 reps
-
7
Barbell Row
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Good Morning
1
6-12 reps
-
3
Deadlift (Barbell)
1
1
4-6 reps
6-8 reps
-
-
4
Romanian Deadlift (Barbell)
1
10-12 reps
-
5
Seated Wide-Grip Row (Cable)
1
AMRAP
-
6
Wide Grip Lat Pulldown
1
AMRAP
-
7
Kroc Row
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2A
Chin-Up (Bodyweight)
1
AMRAP
-
2B
Wide Grip Pull-Up
1
AMRAP
-
3A
Dip (Bodyweight)
1
AMRAP
-
3B
Push Up
1
AMRAP
-
4A
Sissy Squat
1
AMRAP
-
4B
Cossack Squat (Bodyweight)
1
AMRAP
-
5A
Calf Raise (Bodyweight)
1
AMRAP
-
5B
Walking Lunge
1
AMRAP
-
6A
Neck Curl
1
20-30 reps
-
6B
Neck Extension
1
20-30 reps
-
7
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
JM Press
1
15-30 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7A
21s (EZ Bar)
1
21 reps
-
7B
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
Tricep Kickback
1
AMRAP
-
9A
Wrist Curls
1
AMRAP
-
9B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
JM Press
1
15-30 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7A
21s (EZ Bar)
1
21 reps
-
7B
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
Tricep Kickback
1
AMRAP
-
9A
Wrist Curls
1
AMRAP
-
9B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
JM Press
1
15-30 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7A
21s (EZ Bar)
1
21 reps
-
7B
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
Tricep Kickback
1
AMRAP
-
9A
Wrist Curls
1
AMRAP
-
9B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
Tricep Pushdown (Cable)
1
AMRAP
-
5
Tricep Kickback
1
AMRAP
-
6A
Wrist Curls
1
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
JM Press
1
15-30 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7A
21s (EZ Bar)
1
21 reps
-
7B
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
Tricep Kickback
1
AMRAP
-
9A
Wrist Curls
1
AMRAP
-
9B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
JM Press
1
15-30 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7A
21s (EZ Bar)
1
21 reps
-
7B
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
Tricep Kickback
1
AMRAP
-
9A
Wrist Curls
1
AMRAP
-
9B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
JM Press
1
15-30 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7A
21s (EZ Bar)
1
21 reps
-
7B
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
Tricep Kickback
1
AMRAP
-
9A
Wrist Curls
1
AMRAP
-
9B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
Tricep Pushdown (Cable)
1
AMRAP
-
5
Tricep Kickback
1
AMRAP
-
6A
Wrist Curls
1
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Zercher Squat (Barbell)
1
10-15 reps
-
5
Walking Lunge (Dumbbell)
1
AMRAP
-
6
Leg Extension
1
AMRAP
-
7
Standing Calf Raise
1
AMRAP
-
8
Neck Curl
1
20-30 reps
-
9
Neck Extension
1
20-30 reps
-
10
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Hammer Curl (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
1
AMRAP
-
4
JM Press
1
15-30 reps
-
5
Tricep Pushdown (Cable)
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7A
21s (EZ Bar)
1
21 reps
-
7B
Reverse Bicep Curl (EZ Bar)
1
AMRAP
-
8
Tricep Kickback
1
AMRAP
-
9A
Wrist Curls
1
AMRAP
-
9B
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
1
AMRAP
-
1B
Dead Hang
1
-
2
Y Raise (Dumbbell)
1
20-30 reps
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
10-20 reps
-
7
Upright Row (Barbell)
1
8-12 reps
-
8
Shrug (Barbell)
1
AMRAP
-
9
Burpee
1
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1A
Hanging Leg Raise1 Set
AMRAP
-
1B
Dead Hang1 Set
-
2
Bench Press (Barbell)1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Spoto Press1 Set
10-15 Reps
-
4
Bicep Curl (EZ Bar)1 Set
8-12 Reps
-
5
Incline Bench Press (Barbell)1 Set
8-12 Reps
-
6
Bench Press (Wide Grip)1 Set
8-12 Reps
-
7
Bench Press (Close Grip)1 Set
8-12 Reps
-
8
Lat Pulldown1 Set
AMRAP
-
9
Burpee1 Set
AMRAP
-
Day 2
1A
Hanging Leg Raise1 Set
AMRAP
-
1B
Dead Hang1 Set
-
2
Good Morning1 Set
6-12 Reps
-
3
Deadlift (Barbell)1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
4
Romanian Deadlift (Barbell)1 Set
10-12 Reps
-
5
Seated Wide-Grip Row (Cable)1 Set
AMRAP
-
6
Wide Grip Lat Pulldown1 Set
AMRAP
-
7
Kroc Row1 Set
8-12 Reps
-
8
Shrug (Barbell)1 Set
AMRAP
-
9
Run1 Set
-
Day 4
1A
Hanging Leg Raise1 Set
AMRAP
-
1B
Dead Hang1 Set
-
2
Y Raise (Dumbbell)1 Set
20-30 Reps
-
3
Overhead Press (Barbell)1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)1 Set
8-12 Reps
-
5
French Press1 Set
8-12 Reps
-
6
Lateral Raise (Dumbbell)1 Set
10-20 Reps
-
7
Upright Row (Barbell)1 Set
8-12 Reps
-
8
Shrug (Barbell)1 Set
AMRAP
-
9
Burpee1 Set
AMRAP
-
Day 3
1A
Hanging Leg Raise1 Set
AMRAP
-
1B
Dead Hang1 Set
-
2
Lying Leg Curl1 Set
AMRAP
-
3
Squat (Barbell)1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Zercher Squat (Barbell)1 Set
10-15 Reps
-
5
Walking Lunge (Dumbbell)1 Set
AMRAP
-
6
Leg Extension1 Set
AMRAP
-
7
Standing Calf Raise1 Set
AMRAP
-
8
Neck Curl1 Set
20-30 Reps
-
9
Neck Extension1 Set
20-30 Reps
-
10
Run1 Set
-