5.0
(1 rating)
Program Description
A 4 days per week gentleman split designed around the Guts physique from Berserk
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 27, 2025 01:53
- Last EditedApr 01, 2025 02:23
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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
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
-
2A
Seal Row
3
8-12 reps
-
2B
Kelso Shrug
3
8-12 reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
3B
Preacher Curl (EZ Bar)
3
6-10 reps
-
4A
Skull Crusher (Barbell)
3
10-15 reps
-
4B
Arnold Raise
3
10-15 reps
-
5
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Standing Calf Raise
3
10-15 reps
-
4A
Leg Extension
3
10-15 reps
-
4B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
-
2
Safety Bar Squat
3
4-8 reps
-
3
Power Shrug
3
12-15 reps
-
4A
Lat Pulldown
3
10-15 reps
-
4B
Standing Calf Raise
3
10-15 reps
-
5A
Leg Extension
3
10-15 reps
-
5B
Finger Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Anterior Delt Press (AD)
3
4-8 reps
-
2
Fly Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4A
Bicep Curl (Dumbbell)
3
6-10 reps
-
4B
Tricep Extension (Cable)
3
10-15 reps
-
5A
Hammer Curl (Dumbbell)
2
8-12 reps
-
5B
Neck Curl
3
15-20 reps
-
6
Hanging Knee Raise
1
4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2A
Chin-Up (Weighted)
3
3-5 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Wrist Curls
3
15-20 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)3 Sets
6-8 Reps
-
2A
Seal Row3 Sets
8-12 Reps
-
2B
Kelso Shrug3 Sets
8-12 Reps
-
3A
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
-
3B
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
4A
Skull Crusher (Barbell)3 Sets
10-15 Reps
-
4B
Arnold Raise3 Sets
10-15 Reps
-
5
Cable Crunch3 Sets
10-15 Reps
-
Day 3
1
Seated Anterior Delt Press (AD)3 Sets
4-8 Reps
-
2
Fly Press (Dumbbell)3 Sets
8-12 Reps
-
3
Dumbbell Row3 Sets
8-12 Reps
-
4A
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
-
4B
Tricep Extension (Cable)3 Sets
10-15 Reps
-
5A
Hammer Curl (Dumbbell)2 Sets
8-12 Reps
-
5B
Neck Curl3 Sets
15-20 Reps
-
6
Hanging Knee Raise1 Set
4 mins
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2A
Chin-Up (Weighted)3 Sets
3-5 Reps
-
2B
Neck Extension3 Sets
15-20 Reps
-
3A
Single Leg Press3 Sets
10-15 Reps
-
3B
Wrist Curls3 Sets
15-20 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5
Lying Leg Curl2 Sets
8-12 Reps
-
Day 2
1
Lying Leg Curl2 Sets
10-15 Reps
-
2
Safety Bar Squat3 Sets
4-8 Reps
-
3A
Lat Pulldown3 Sets
10-15 Reps
-
3B
Standing Calf Raise3 Sets
10-15 Reps
-
4A
Leg Extension3 Sets
10-15 Reps
-
4B
Finger Curl3 Sets
10-15 Reps
-