Program Description
Guts mod plus strength
Program Overview
- LevelAdvanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 21, 2024 05:32
- Last EditedNov 16, 2024 01:42
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
11.4%
Triceps
10.9%
Abs
9.5%
Front Delts
9.1%
Upper Back
8.2%
Quadriceps
7.2%
Hamstrings
7.1%
Lats
6.6%
Biceps
6.6%
Middle Delts
6.6%
Glutes
6%
Forearms
3%
Rear Delts
2.3%
Lower Back
2.2%
Calves
1.8%
Adductors
1.4%
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ON THE BOOSTCAMP APP FOR FREE
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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)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
Pendlay Row
3
6-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-12 reps
-
2A
Pullover (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
10-20 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Glute-Ham Raise
4
8-12 reps
-
3C
Dead Hang
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Bench Press (Close Grip)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
6-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Upright Row (Barbell)
4
10-15 reps
-
3C
Landmine Oblique Twist
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Rear Delt Fly (Dumbbell)
3
3-5 reps
-
2A
Kroc Row
4
8-12 reps
-
2B
Decline Crunch (Weighted)
4
8-12 reps
-
3A
Leg Extension
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-10 Reps
-
1B
Cable Crunch3 Sets
10-15 Reps
-
2A
Pendlay Row3 Sets
6-10 Reps
-
2B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3B
Katana Extension4 Sets
8-12 Reps
-
3C
Chest Fly (Cable)4 Sets
6-10 Reps
-
Day 2
1
Squat (Smith Machine)3 Sets
10-12 Reps
-
2A
Pullover (Dumbbell)3 Sets
6-10 Reps
-
2B
Standing Calf Raise3 Sets
10-20 Reps
-
3A
Hammer Curl4 Sets
8-12 Reps
-
3B
Glute-Ham Raise4 Sets
8-12 Reps
-
3C
Dead Hang4 Sets
-
Day 3
1
Deadlift (Barbell)3 Sets
3-5 Reps
-
2
Overhead Press (Barbell)3 Sets
6-10 Reps
-
Day 4
1A
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
1B
Pull-Up (Weighted)3 Sets
3-5 Reps
-
2A
Bench Press (Close Grip)3 Sets
8-12 Reps
-
2B
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
3A
JM Press4 Sets
8-12 Reps
-
3B
Upright Row (Barbell)4 Sets
10-15 Reps
-
3C
Landmine Oblique Twist4 Sets
10-15 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
1B
Rear Delt Fly (Dumbbell)3 Sets
3-5 Reps
-
2A
Kroc Row4 Sets
8-12 Reps
-
2B
Decline Crunch (Weighted)4 Sets
8-12 Reps
-
3A
Leg Extension3 Sets
6-12 Reps
-
3B
Preacher Curl (Dumbbell)3 Sets
6-12 Reps
-
Day 6
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Bench Press (Barbell)3 Sets
6-10 Reps
-