Program Description
v taper (hope so)
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedNov 03, 2024 09:25
- Last EditedJun 18, 2025 11:56

Summary
**TOJI FABRI** is a comprehensive 16-week training program designed for those ready to elevate their fitness game. Committing to four days a week, you'll engage in a dynamic mix of supersets, targeting all major muscle groups with a blend of bodyweight, dumbbell, kettlebell, and cable exercises. Each workout is structured to maximize intensity and efficiency, ensuring you build strength and endurance while keeping your routine fresh and challenging. Get ready to transform your body and reach your fitness goals with this expertly crafted program!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8 reps
-
1B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2A
Push Up
3
AMRAP
-
2B
Neck Curl
3
15-20 reps
-
3A
One Arm Lateral Raise (Cable)
3
15 reps
-
3B
Bicep Curl (Dumbbell)
3
12 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Wrist Curls
4
10-15 reps
-
2A
Kettlebell Gorilla Row
3
16 reps
-
2B
Shrug (Dumbbell)
3
6-10 reps
-
3A
Decline Crunch (Weighted)
4
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
10-15 reps
-
4
Burpee
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
3
6-10 reps
-
1B
Hack Squat
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Incline Curl (Dumbbell)
4
12 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Dumbbell Bench Pullover
4
8-12 reps
-
2A
Chin-Up (Bodyweight)
4
6-10 reps
-
2B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
4-8 reps
-
3B
Russian Twist
3
6-10 reps
-
4
Burpee
1
5-10 mins
-
Week 1
1 / 16 Weeks
Day 1
1A
Pull-Up (Assisted)3 Sets
8 Reps
-
1B
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
2A
Push Up3 Sets
AMRAP
-
2B
Neck Curl3 Sets
15-20 Reps
-
3A
One Arm Lateral Raise (Cable)3 Sets
15 Reps
-
3B
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
4
Kettlebell Swing1 Set
5-10 mins
-
Day 2
1A
Seated Overhead Press (Dumbbell)4 Sets
6-10 Reps
-
1B
Wrist Curls4 Sets
10-15 Reps
-
2A
Kettlebell Gorilla Row3 Sets
16 Reps
-
2B
Shrug (Dumbbell)3 Sets
6-10 Reps
-
3A
Decline Crunch (Weighted)4 Sets
6-12 Reps
-
3B
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
-
4
Burpee1 Set
5-10 mins
-
Day 3
1A
Underhand Lat Pulldown3 Sets
6-10 Reps
-
1B
Hack Squat3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
2B
Incline Curl (Dumbbell)4 Sets
12 Reps
-
3A
Kroc Row4 Sets
8-12 Reps
-
3B
Rear Delt Fly (Dumbbell)4 Sets
12-15 Reps
-
4
Kettlebell Swing1 Set
5-10 mins
-
Day 4
1A
Dip (Weighted)4 Sets
6-10 Reps
-
1B
Dumbbell Bench Pullover4 Sets
8-12 Reps
-
2A
Chin-Up (Bodyweight)4 Sets
6-10 Reps
-
2B
V-Handle Tricep Pushdown (Cable)4 Sets
8-12 Reps
-
3A
Seated Shoulder Press (Dumbbell)3 Sets
4-8 Reps
-
3B
Russian Twist3 Sets
6-10 Reps
-
4
Burpee1 Set
5-10 mins
-