4.0
(1 rating)
Program Description
The purpose of the program is to achieve a physique similar to Guts producing using as base the Guts training problem and performance based bodybuilding by Natural Hypertrophy and Bald Omni-Man
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 05, 2024 12:29
- Last EditedAug 12, 2024 12:45
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
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 (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
AMRAP
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
AMRAP
60%
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
AMRAP
60%
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
AMRAP
60%
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
-
1B
Pullover (Dumbbell)
3
8-12 reps
-
2A
Overhead Press (Barbell)
3
6-12 reps
-
2B
Hammer Curl Bar
3
6-12 reps
-
3A
Bench Press (Dumbbell)
4
8-12 reps
-
3B
Tricep Extension (Cable)
4
10-15 reps
-
3C
Decline Beach Sit Up (Weighted)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
4-8 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Upright Row (Barbell)
3
8-12 reps
-
2B
Hip Abductor (Machine)
3
15-20 reps
-
2C
Neck Extension
3
15-20 reps
-
3A
Dumbbell Row
3
12-15 reps
-
3B
Leg Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
-
1B
Lateral Raise (Cable)
3
10-15 reps
-
2A
Bench Press (Close Grip)
3
6-10 reps
-
2B
Hammer Curl
3
6-12 reps
-
2C
Neck Curl
3
15-20 reps
-
3A
Seated Row (Machine)
3
12-15 reps
-
3B
Hanging Leg Raise
3
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
-
1B
Standing Calf Raise
3
10-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
10-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Rear Delt Row
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
5-8 Reps
-
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
2A
Overhead Press (Barbell)3 Sets
6-12 Reps
-
2B
Hammer Curl Bar3 Sets
6-12 Reps
-
3A
Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3B
Tricep Extension (Cable)4 Sets
10-15 Reps
-
3C
Decline Beach Sit Up (Weighted)4 Sets
10-15 Reps
-
Day 2
1A
Front Squat (Barbell)3 Sets
4-8 Reps
-
1B
Standing Calf Raise3 Sets
10-15 Reps
-
2A
Upright Row (Barbell)3 Sets
8-12 Reps
-
2B
Hip Abductor (Machine)3 Sets
15-20 Reps
-
2C
Neck Extension3 Sets
15-20 Reps
-
3A
Dumbbell Row3 Sets
12-15 Reps
-
3B
Leg Curl3 Sets
12-15 Reps
-
Day 3
1A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
1B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
2A
Bench Press (Close Grip)3 Sets
6-10 Reps
-
2B
Hammer Curl3 Sets
6-12 Reps
-
2C
Neck Curl3 Sets
15-20 Reps
-
3A
Seated Row (Machine)3 Sets
12-15 Reps
-
3B
Hanging Leg Raise3 Sets
AMRAP
-
3C
V-Handle Tricep Pushdown (Cable)3 Sets
6-10 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
1B
Standing Calf Raise3 Sets
10-15 Reps
-
2A
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
2B
Wide Grip Lat Pulldown3 Sets
10-15 Reps
-
3A
Hyperextension3 Sets
10-15 Reps
-
3B
Rear Delt Row3 Sets
10-15 Reps
-