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ATLAS

by Dom_ds
20 athletes joined

Program Description

In Greek mythology, Atlas was a Titan who fought against Zeus and lost. As punishment, he was condemned to carry the heavens for all eternity (in some accounts the celestial spheres). One cannot expect a skinny weakling to be able carry tremendous loads hence, the need for a strong and jacked posterior chain. But we're not here to be able to squat or deadlift a thousand pounds. This program is one I made to help intermediate lifters get a demon back. In essence, you will be doing some type of exercise for the back every session. This a 4-Day Upper/Lower program with the goal of looking like you can carry the world on your back, after all.. A back-focused program with a lot of isolations for the arms. Not a lot of quad volume but still be able to trains legs frequently with intensity. This also a lot of supersets, so if you don't have the work capacity it will take you a while to finish the workout. Also, not a lot of volume because I take almost all of my sets to failure or just shy of failure, sometimes beyond failure but only if necessary. This is a personal preference but you are welcome to add more sets and/or exercises if you like.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 31, 2023 04:56
  • Last Edited
    May 07, 2024 10:14
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
1B
Pullover (Dumbbell)
3
6-12 reps
1C
Neck Curl
2
12-20 reps
2A
Chest Supported Row (Dumbbell)
2
6-12 reps
2B
Skull Crusher
2
8-12 reps
3A
Behind The Neck Press
3
10-15 reps
3B
Preacher Curl (Barbell)
2
8-12 reps
3C
Rear Delt Fly (Dumbbell)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Leg Press (45 Degrees)
2
6-10 reps
3
Jefferson Curl
3
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5
Leg Extension
1
20+ reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-6 reps
1B
Sissy Squat
2
10+ reps
2A
Push Up
3
8-15 reps
2B
Neck Curl
2
12-20 reps
3
Rack Pull (Barbell)
3
6-10 reps
4A
Tricep Pushdown (Cable)
2
10-15 reps
4B
Hammer Curl
2
8-12 reps
5
Hip Adductor (Machine)
2
AMRAP
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
2
Hack Squat
2
6-10 reps
3
Behind The Neck Pulldown
2
10-15 reps
4A
Lateral Raise (Dumbbell)
3
8-12 reps
4B
Decline Crunch
3
20+ reps
5A
Incline Curl (Dumbbell)
2
10-15 reps
5B
Tricep Extension (Barbell)
2
10-15 reps
6
Standing Calf Raise
2
AMRAP
Week 1
1 / 12 Weeks
Day 3
1A
Pull-Up (Weighted)
3 Sets
3-6 Reps
1B
Sissy Squat
2 Sets
10+ Reps
2A
Push Up
3 Sets
8-15 Reps
2B
Neck Curl
2 Sets
12-20 Reps
3
Rack Pull (Barbell)
3 Sets
6-10 Reps
4A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
5
Hip Adductor (Machine)
2 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
1B
Pullover (Dumbbell)
3 Sets
6-12 Reps
1C
Neck Curl
2 Sets
12-20 Reps
2A
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
2B
Skull Crusher
2 Sets
8-12 Reps
3A
Behind The Neck Press
3 Sets
10-15 Reps
3B
Preacher Curl (Barbell)
2 Sets
8-12 Reps
3C
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
3
Jefferson Curl
3 Sets
10-15 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4B
Decline Crunch
3 Sets
20+ Reps
5
Leg Extension
1 Set
20+ Reps
@10
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Behind The Neck Pulldown
2 Sets
10-15 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4B
Decline Crunch
3 Sets
20+ Reps
5A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Tricep Extension (Barbell)
2 Sets
10-15 Reps
6
Standing Calf Raise
2 Sets
AMRAP