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
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedDec 31, 2023 04:56
- Last EditedJun 18, 2025 09:11
Summary
Unlock your potential with ATLAS, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll engage in a variety of supersets targeting all major muscle groups, from explosive upper body movements to powerful leg exercises. Each session is crafted to maximize strength and endurance, ensuring you push your limits and see real progress. Equip yourself with the tools for transformation and redefine your fitness journey!
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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
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 Squat2 Sets
10+ Reps
-
2A
Push Up3 Sets
8-15 Reps
-
2B
Neck Curl2 Sets
12-20 Reps
-
3
Rack Pull (Barbell)3 Sets
6-10 Reps
-
4A
Tricep Pushdown (Cable)2 Sets
10-15 Reps
-
4B
Hammer Curl2 Sets
8-12 Reps
-
5
Hip Adductor (Machine)2 Sets
AMRAP
-
6
Standing Calf Raise2 Sets
AMRAP
-
Day 1
1A
Bench Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Pullover (Dumbbell)3 Sets
6-12 Reps
-
1C
Neck Curl2 Sets
12-20 Reps
-
2A
Chest Supported Row (Dumbbell)2 Sets
6-12 Reps
-
2B
Skull Crusher2 Sets
8-12 Reps
-
3A
Behind The Neck Press3 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 Curl3 Sets
10-15 Reps
-
2
Leg Press (45 Degrees)2 Sets
6-10 Reps
-
3
Jefferson Curl3 Sets
10-15 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4B
Decline Crunch3 Sets
20+ Reps
-
5
Leg Extension1 Set
20+ Reps
@10
6
Seated Calf Raise2 Sets
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Hack Squat2 Sets
6-10 Reps
-
3
Behind The Neck Pulldown2 Sets
10-15 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
4B
Decline Crunch3 Sets
20+ Reps
-
5A
Incline Curl (Dumbbell)2 Sets
10-15 Reps
-
5B
Tricep Extension (Barbell)2 Sets
10-15 Reps
-
6
Standing Calf Raise2 Sets
AMRAP
-