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Upper Lower

by Rodrigo C.
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

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 05, 2024 12:29
  • Last Edited
    Aug 12, 2024 12:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (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 Bar
3 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 Raise
3 Sets
10-15 Reps
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
2B
Hip Abductor (Machine)
3 Sets
15-20 Reps
2C
Neck Extension
3 Sets
15-20 Reps
3A
Dumbbell Row
3 Sets
12-15 Reps
3B
Leg Curl
3 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 Curl
3 Sets
6-12 Reps
2C
Neck Curl
3 Sets
15-20 Reps
3A
Seated Row (Machine)
3 Sets
12-15 Reps
3B
Hanging Leg Raise
3 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 Raise
3 Sets
10-15 Reps
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2B
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
3A
Hyperextension
3 Sets
10-15 Reps
3B
Rear Delt Row
3 Sets
10-15 Reps