Program Description
High volume, high intensity upper lower program for advanced trainees to continue making muscle gains
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 12, 2025 06:55
- Last EditedJun 18, 2025 09:52
Summary
Unlock your muscle-building potential with the Natural Hypertrophy Advanced program! Over 12 weeks, this intensive 6-day-a-week regimen focuses on advanced techniques like supersets to maximize hypertrophy and strength gains. Each workout is meticulously designed to target all major muscle groups, ensuring balanced development and optimal recovery. Whether you’re looking to push your limits or refine your physique, this program is tailored for dedicated lifters ready to elevate their training. Get ready to transform your body and achieve the results you’ve been striving for!
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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
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-8 reps
-
1B
Dumbbell Row
4
8-12 reps
-
1C
Bicep Curl (EZ Bar)
4
6-10 reps
-
2A
Overhead Press (Barbell)
4
6-12 reps
-
2B
Pull-Up (Weighted)
4
4-8 reps
-
2C
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Incline Cable Fly
4
8-12 reps
-
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
-
3C
Seated Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
4-8 reps
-
1B
Seated Calf Raise
4
12-15 reps
-
2A
Power Shrug
4
6-10 reps
-
2B
Leg Curl
4
12-15 reps
-
3A
Split Squat (Dumbbell)
4
8-12 reps
-
3B
Neck Curl
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
1C
Preacher Curl (EZ Bar)
4
6-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Hanging Knee Raise
4
10-15 reps
-
2C
Lateral Raise (Cable)
4
10-15 reps
-
3A
JM Press
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
3C
Upright Row (Barbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Standing Calf Raise
4
8-12 reps
-
2A
Leg Press
4
8-12 reps
-
2B
Scapular Push Up
4
15-20 reps
-
3A
Reverse Lunge (Dumbbell)
4
10-12 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Standing Calf Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
-
1B
Kroc Row
4
8-12 reps
-
1C
Hammer Curl
4
8-12 reps
-
2A
Chin-Up (Weighted)
4
4-8 reps
-
2B
Dip (Weighted)
4
6-10 reps
-
2C
Cable Crunch
4
8-12 reps
-
3A
Fly Press (Dumbbell)
4
8-12 reps
-
3B
Bayesian Curl
4
12-15 reps
-
3C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
10-15 reps
-
1B
Seated Calf Raise
4
8-12 reps
-
2A
Farmer's Walk (Weighted)
4
30 mins
-
2B
Chest Supported Row (Dumbbell)
4
8-12 reps
-
2C
Neck Curl
4
15-20 reps
-
3A
Hyperextension
4
8-12 reps
-
3B
Seated Calf Raise
4
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)4 Sets
6-8 Reps
-
1B
Dumbbell Row4 Sets
8-12 Reps
-
1C
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
-
2A
Overhead Press (Barbell)4 Sets
6-12 Reps
-
2B
Pull-Up (Weighted)4 Sets
4-8 Reps
-
2C
Decline Crunch (Weighted)4 Sets
8-12 Reps
-
3A
Incline Cable Fly4 Sets
8-12 Reps
-
3B
Tricep Rope Push Down (Cable)4 Sets
10-15 Reps
-
3C
Seated Lateral Raise4 Sets
10-15 Reps
-
Day 2
1A
Squat (Barbell)4 Sets
4-8 Reps
-
1B
Seated Calf Raise4 Sets
12-15 Reps
-
2A
Power Shrug4 Sets
6-10 Reps
-
2B
Leg Curl4 Sets
12-15 Reps
-
3A
Split Squat (Dumbbell)4 Sets
8-12 Reps
-
3B
Neck Curl4 Sets
15-20 Reps
-
Day 3
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
-
1C
Preacher Curl (EZ Bar)4 Sets
6-12 Reps
-
2A
Chin-Up (Weighted)4 Sets
4-8 Reps
-
2B
Hanging Knee Raise4 Sets
10-15 Reps
-
2C
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3A
JM Press4 Sets
6-12 Reps
-
3B
Hammer Curl4 Sets
6-12 Reps
-
3C
Upright Row (Barbell)4 Sets
10-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)4 Sets
6-12 Reps
-
1B
Standing Calf Raise4 Sets
8-12 Reps
-
2A
Leg Press4 Sets
8-12 Reps
-
2B
Scapular Push Up4 Sets
15-20 Reps
-
3A
Reverse Lunge (Dumbbell)4 Sets
10-12 Reps
-
3B
Neck Extension4 Sets
15-20 Reps
-
3C
Standing Calf Raise4 Sets
AMRAP
-
Day 5
1A
Incline Bench Press (Barbell)4 Sets
6-10 Reps
-
1B
Kroc Row4 Sets
8-12 Reps
-
1C
Hammer Curl4 Sets
8-12 Reps
-
2A
Chin-Up (Weighted)4 Sets
4-8 Reps
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2B
Dip (Weighted)4 Sets
6-10 Reps
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2C
Cable Crunch4 Sets
8-12 Reps
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3A
Fly Press (Dumbbell)4 Sets
8-12 Reps
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3B
Bayesian Curl4 Sets
12-15 Reps
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3C
Rear Delt Fly (Dumbbell)4 Sets
10-15 Reps
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Day 6
1A
Squat (Smith Machine)4 Sets
10-15 Reps
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1B
Seated Calf Raise4 Sets
8-12 Reps
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2A
Farmer's Walk (Weighted)4 Sets
30 mins
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2B
Chest Supported Row (Dumbbell)4 Sets
8-12 Reps
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2C
Neck Curl4 Sets
15-20 Reps
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3A
Hyperextension4 Sets
8-12 Reps
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3B
Seated Calf Raise4 Sets
AMRAP
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