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TOJI FABRI

by Fabrizio S.

Program Description

v taper (hope so)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 03, 2024 09:25
  • Last Edited
    Jun 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!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
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 Up
3 Sets
AMRAP
-
2B
Neck Curl
3 Sets
15-20 Reps
-
3A
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
3B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4
Kettlebell Swing
1 Set
5-10 mins
-
Day 2
1A
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
-
1B
Wrist Curls
4 Sets
10-15 Reps
-
2A
Kettlebell Gorilla Row
3 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
Burpee
1 Set
5-10 mins
-
Day 3
1A
Underhand Lat Pulldown
3 Sets
6-10 Reps
-
1B
Hack Squat
3 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2B
Incline Curl (Dumbbell)
4 Sets
12 Reps
-
3A
Kroc Row
4 Sets
8-12 Reps
-
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
-
4
Kettlebell Swing
1 Set
5-10 mins
-
Day 4
1A
Dip (Weighted)
4 Sets
6-10 Reps
-
1B
Dumbbell Bench Pullover
4 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 Twist
3 Sets
6-10 Reps
-
4
Burpee
1 Set
5-10 mins
-