Program Description
5-day-per-week split routine that includes dedicated days for every muscle group, ensuring optimal recovery (aim for 24 hours between training the same muscle). Each workout remains under 25 minutes, including warm-ups and rest periods, aims to provide >10 total sets per muscle group per week to stimulate hypertrophy based on recent meta-analyses on training volume. This program is tailored to address right or left side dominance by incorporating unilateral movements (ie, do more reps on your weaker side). Utilizing the Iron Neck in various ways. Big emphasis on dynamic warmups.
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout20 minutes
- CreatedFeb 23, 2025 03:29
- Last EditedFeb 24, 2025 04:31
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
5-15 reps
-
4
Dynamic Shoulder Routine
1
1 mins
-
5
Bench Press (Barbell)
3
1
1
8-10 reps
5-8 reps
3-6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
10-15 reps
-
4
Bench Press (Barbell)
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
5
Chest Fly (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
AMRAP
-
4
Neck Training
1
5 mins
-
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
5-15 reps
-
4
Dynamic Shoulder Routine
1
1 mins
-
5
Incline Bench Press (Barbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
5-15 reps
-
4
Dynamic Shoulder Routine
1
1 mins
-
5
Bench Press (Barbell)
3
1
1
8-10 reps
5-8 reps
3-6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
10-15 reps
-
4
Bench Press (Barbell)
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
5
Chest Fly (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
AMRAP
-
4
Neck Training
1
5 mins
-
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
5-15 reps
-
4
Dynamic Shoulder Routine
1
1 mins
-
5
Incline Bench Press (Barbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
5-15 reps
-
4
Dynamic Shoulder Routine
1
1 mins
-
5
Bench Press (Barbell)
3
1
1
8-10 reps
5-8 reps
3-6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
10-15 reps
-
4
Bench Press (Barbell)
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
5
Chest Fly (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
AMRAP
-
4
Neck Training
1
5 mins
-
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
5-15 reps
-
4
Dynamic Shoulder Routine
1
1 mins
-
5
Incline Bench Press (Barbell)
5
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
5-15 reps
-
4
Dynamic Shoulder Routine
1
1 mins
-
5
Bench Press (Barbell)
3
1
1
8-10 reps
5-8 reps
3-6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
10-15 reps
-
4
Bench Press (Barbell)
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
5
Chest Fly (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
AMRAP
-
4
Neck Training
1
5 mins
-
5
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Banded Stretch Routine
1
1 mins
-
2
Dynamic Chest Stretch
1
1 mins
-
3
Push Up
1
5-15 reps
-
4
Dynamic Shoulder Routine
1
1 mins
-
5
Incline Bench Press (Barbell)
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5A
Face Pull
2
10-15 reps
-
6A
Hanging Oblique Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Lat Stretch
1
1 mins
-
2
Superman
1
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4A
Chin-Up (Bodyweight)
2
3-8 reps
-
5A
Bird Dog
2
12 reps
-
6
Reverse Hyperextension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4A
Chin-Up (Weighted)
3
2
3-5 reps
2-4 reps
-
-
5A
Single Leg Hip Thrust
3
2
10-15 reps
5-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5A
Face Pull
2
10-15 reps
-
6A
Hanging Oblique Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Lat Stretch
1
1 mins
-
2
Superman
1
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4A
Chin-Up (Bodyweight)
2
3-8 reps
-
5A
Bird Dog
2
12 reps
-
6
Reverse Hyperextension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4A
Chin-Up (Weighted)
3
2
3-5 reps
2-4 reps
-
-
5A
Single Leg Hip Thrust
3
2
10-15 reps
5-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5A
Face Pull
2
10-15 reps
-
6A
Hanging Oblique Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Lat Stretch
1
1 mins
-
2
Superman
1
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4A
Chin-Up (Bodyweight)
2
3-8 reps
-
5A
Bird Dog
2
12 reps
-
6
Reverse Hyperextension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4A
Chin-Up (Weighted)
3
2
3-5 reps
2-4 reps
-
-
5A
Single Leg Hip Thrust
3
2
10-15 reps
5-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
5
Lat Pulldown
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
1
10 reps
-
2
Dynamic Lat Stretch
1
1 mins
-
3
Wide Grip Pull-Up
1
1
3-8 reps
5-8 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5A
Face Pull
2
10-15 reps
-
6A
Hanging Oblique Knee Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Lat Stretch
1
1 mins
-
2
Superman
1
10 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4A
Chin-Up (Bodyweight)
2
3-8 reps
-
5A
Bird Dog
2
12 reps
-
6
Reverse Hyperextension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Circles
1
1 mins
-
2
Superman
1
10 reps
-
3
Dynamic Lat Stretch
1
1 mins
-
4A
Chin-Up (Weighted)
3
2
3-5 reps
2-4 reps
-
-
5A
Single Leg Hip Thrust
3
2
10-15 reps
5-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
1
10-15 reps
-
4
Goblet Squat
5
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Goblet Squat
2
8-10 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Tricep Pushdown (Cable)
5
12 reps
-
3
Incline Curl (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
2 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Shrug (Dumbbell)
2
10 reps
-
5
Kettlebell Neck Extension
2
10 reps
-
6A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
1
10-15 reps
-
4
Goblet Squat
5
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Goblet Squat
2
8-10 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Tricep Pushdown (Cable)
5
12 reps
-
3
Incline Curl (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
2 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Shrug (Dumbbell)
2
10 reps
-
5
Kettlebell Neck Extension
2
10 reps
-
6A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
1
10-15 reps
-
4
Goblet Squat
5
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Goblet Squat
2
8-10 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Tricep Pushdown (Cable)
5
12 reps
-
3
Incline Curl (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
2 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Shrug (Dumbbell)
2
10 reps
-
5
Kettlebell Neck Extension
2
10 reps
-
6A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
1
10-15 reps
-
4
Goblet Squat
5
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
Figure 4 Leg Pickups
1
-
3
Goblet Squat
2
8-10 reps
-
4
Lying Leg Curl
4
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Tricep Pushdown (Cable)
5
12 reps
-
3
Incline Curl (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
2 mins
-
2
Iron Neck Shoulder Band
1
10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Shrug (Dumbbell)
2
10 reps
-
5
Kettlebell Neck Extension
2
10 reps
-
6A
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
2 mins
-
2
Upper Body Stretches
1
2 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5A
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5A
Rear Delt Row
4
10 reps
-
6A
Seated Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
World's Greatest Stretch
1
4 reps
-
3
Iron Neck Squats
2
10 reps
-
4
Iron Neck Lunges
4
10 reps
-
5
Tibialis Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
2 mins
-
2
Upper Body Stretches
1
2 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5A
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5A
Rear Delt Row
4
10 reps
-
6A
Seated Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
World's Greatest Stretch
1
4 reps
-
3
Iron Neck Squats
2
10 reps
-
4
Iron Neck Lunges
4
10 reps
-
5
Tibialis Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
2 mins
-
2
Upper Body Stretches
1
2 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5A
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5A
Rear Delt Row
4
10 reps
-
6A
Seated Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
World's Greatest Stretch
1
4 reps
-
3
Iron Neck Squats
2
10 reps
-
4
Iron Neck Lunges
4
10 reps
-
5
Tibialis Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
2 mins
-
2
Upper Body Stretches
1
2 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5A
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dynamic Shoulder Routine
1
1 mins
-
2
Upper Body Stretches
1
1 mins
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5A
Rear Delt Row
4
10 reps
-
6A
Seated Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
-
2
World's Greatest Stretch
1
4 reps
-
3
Iron Neck Squats
2
10 reps
-
4
Iron Neck Lunges
4
10 reps
-
5
Tibialis Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Swing
1
1 mins
-
2
Figure 4 Leg Pickups
1
1 mins
-
3
Jump Squat
2
10-15 reps
-
4
Goblet Squat
3
8-10 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
4A
Side Crunch (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
1 mins
-
2
Iron Neck Shoulder Band
2
10 reps
-
3
Lu Raise
3
10 reps
-
4A
Shrug (Dumbbell)
3
10 reps
-
5A
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2A
Hammer Curl
3
8-11 reps
-
3A
Wrist Curls
3
8-11 reps
-
4
Farmer's Walk (Weighted)
1
2 mins
-
5A
Hanging Knee Raise
1
AMRAP
-
6A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
4A
Side Crunch (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
1 mins
-
2
Iron Neck Shoulder Band
2
10 reps
-
3
Lu Raise
3
10 reps
-
4A
Shrug (Dumbbell)
3
10 reps
-
5A
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2A
Hammer Curl
3
8-11 reps
-
3A
Wrist Curls
3
8-11 reps
-
4
Farmer's Walk (Weighted)
1
2 mins
-
5A
Hanging Knee Raise
1
AMRAP
-
6A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
4A
Side Crunch (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
1 mins
-
2
Iron Neck Shoulder Band
2
10 reps
-
3
Lu Raise
3
10 reps
-
4A
Shrug (Dumbbell)
3
10 reps
-
5A
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2A
Hammer Curl
3
8-11 reps
-
3A
Wrist Curls
3
8-11 reps
-
4
Farmer's Walk (Weighted)
1
2 mins
-
5A
Hanging Knee Raise
1
AMRAP
-
6A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
1 mins
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
4
10 reps
-
4A
Side Crunch (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Stretches
1
1 mins
-
2
Iron Neck Shoulder Band
2
10 reps
-
3
Lu Raise
3
10 reps
-
4A
Shrug (Dumbbell)
3
10 reps
-
5A
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upper Body Warmup Routine
1
2 mins
-
2A
Hammer Curl
3
8-11 reps
-
3A
Wrist Curls
3
8-11 reps
-
4
Farmer's Walk (Weighted)
1
2 mins
-
5A
Hanging Knee Raise
1
AMRAP
-
6A
Reverse Wrist Curl (Dumbbell)
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 2
1
Hip Circles1 Set
1 mins
-
2
Superman1 Set
10 Reps
-
3
Dynamic Lat Stretch1 Set
1 mins
-
4
Wide Grip Pull-Up1 Set
1 Set
3-8 Reps
5-8 Reps
-
-
5
Lat Pulldown3 Sets
8-12 Reps
-
Day 3
1
Leg Swing1 Set
1 mins
-
2
Figure 4 Leg Pickups1 Set
1 mins
-
3
Jump Squat1 Set
10-15 Reps
-
4
Goblet Squat5 Sets
8-10 Reps
-
Day 4
1
Dynamic Shoulder Routine1 Set
2 mins
-
2
Upper Body Stretches1 Set
2 mins
-
3
Overhead Press (Dumbbell)3 Sets
8-10 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
-
5A
Standing Calf Raise3 Sets
12-15 Reps
-
Day 5
1
Upper Body Warmup Routine1 Set
2 mins
-
2
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
3
Dip (Bodyweight)3 Sets
8-10 Reps
-
Day 1
1
Shoulder Banded Stretch Routine1 Set
1 mins
-
2
Dynamic Chest Stretch1 Set
1 mins
-
3
Push Up1 Set
5-15 Reps
-
4
Dynamic Shoulder Routine1 Set
1 mins
-
5
Bench Press (Barbell)3 Sets
1 Set
1 Set
8-10 Reps
5-8 Reps
3-6 Reps
-
-
-