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 EditedJun 18, 2025 09:24
Summary
Unleash your inner warrior with the Black Swordsman program, a 12-week journey designed for those ready to forge strength and resilience. Comprising four intense training days each week, this program focuses on compound movements and targeted supersets to build muscle and enhance endurance. Expect a mix of weighted dips, barbell presses, and core-crushing exercises that will challenge your limits and sculpt your physique. Equip yourself with a full gym and get ready to transform your body into a powerhouse!
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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
-