Program Description
Hybrid athlete style, high volume training. 60% 1RM for all GVT sets.
Program Overview
- LevelAdvanced
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 22, 2024 11:53
- Last EditedJun 18, 2025 09:10
Summary
**Embrace The Suck** is a 12-week, high-intensity workout program designed to push your limits and transform your lower body strength. Committing to six days a week, you'll tackle a variety of exercises including barbell squats, hip thrusts, and deadlifts, ensuring a comprehensive approach to muscle development. Each session is structured to maximize gains with targeted rep ranges and supersets, challenging both your endurance and power. Get ready to embrace the grind and unlock your full potential!
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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
1
Bench Press (Barbell)
10
10 reps
60%
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
3
Dip (Weighted)
4
15-20 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
4
12-15 reps
-
6
Push Up
10
15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5A
Upright Row (Barbell)
3
15-20 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Shrug (Dumbbell)
3
15-20 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
3
Dip (Weighted)
4
15-20 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
4
12-15 reps
-
6
Push Up
10
15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5A
Upright Row (Barbell)
3
15-20 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Shrug (Dumbbell)
3
15-20 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
4 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
3
Dip (Weighted)
4
15-20 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
4
12-15 reps
-
6
Push Up
10
15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5A
Upright Row (Barbell)
3
15-20 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Shrug (Dumbbell)
3
15-20 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
-
2
Incline Chest Fly (Dumbbell)
4
12-15 reps
-
3
Dip (Weighted)
4
15-20 reps
-
4
Floor Press (Dumbbell)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
4
12-15 reps
-
6
Push Up
10
15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8-10 reps
-
2
Incline Bench Press (Barbell)
4
8-10 reps
-
3
Chest Fly (Machine)
4
12-15 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5A
Upright Row (Barbell)
3
15-20 reps
-
5B
Lateral Raise (Dumbbell)
3
12-15 reps
-
5C
Shrug (Dumbbell)
3
15-20 reps
-
6
Dip (Bodyweight)
4
AMRAP
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3A
Skull Crusher
3
12-15 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-12 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Landmine Press
4
12-15 reps
-
6
Push Up
1
100 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3A
Skull Crusher
3
12-15 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-12 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Landmine Press
4
12-15 reps
-
6
Push Up
1
100 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3A
Skull Crusher
3
12-15 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-12 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Landmine Press
4
12-15 reps
-
6
Push Up
1
100 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3A
Skull Crusher
3
12-15 reps
-
3B
Single Arm Overhead Tricep Extension
3
10-12 reps
-
4
Chest Fly (Cable)
4
12-15 reps
-
5
Landmine Press
4
12-15 reps
-
6
Push Up
1
100 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
6
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4A
Leg Extension
3
AMRAP
-
5
Stiff Leg Deadlift
5
10 reps
-
6A
Walking Lunge (Dumbbell)
4
15 reps
-
6B
Squat (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Leg Extension
6
15 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
4
15 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Sissy Squat
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
6
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4A
Leg Extension
3
AMRAP
-
5
Stiff Leg Deadlift
5
10 reps
-
6A
Walking Lunge (Dumbbell)
4
15 reps
-
6B
Squat (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Leg Extension
6
15 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
4
15 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Sissy Squat
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
6
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4A
Leg Extension
3
AMRAP
-
5
Stiff Leg Deadlift
5
10 reps
-
6A
Walking Lunge (Dumbbell)
4
15 reps
-
6B
Squat (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Leg Extension
6
15 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
4
15 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Sissy Squat
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
6
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4A
Leg Extension
3
AMRAP
-
5
Stiff Leg Deadlift
5
10 reps
-
6A
Walking Lunge (Dumbbell)
4
15 reps
-
6B
Squat (Barbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Leg Extension
6
15 reps
-
4
Goblet Squat
4
10-12 reps
-
5
Walking Lunge (Dumbbell)
4
15 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Sissy Squat
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
12 reps
8 reps
-
-
2A
Leg Extension
3
AMRAP
-
3
Lying Leg Curl
4
12-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Squat (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
12 reps
8 reps
-
-
2A
Leg Extension
3
AMRAP
-
3
Lying Leg Curl
4
12-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Squat (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
12 reps
8 reps
-
-
2A
Leg Extension
3
AMRAP
-
3
Lying Leg Curl
4
12-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Squat (Barbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
12 reps
8 reps
-
-
2A
Leg Extension
3
AMRAP
-
3
Lying Leg Curl
4
12-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Squat (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
One Arm Bent Over Row
4
8-10 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5A
Bicep Curl (Dumbbell)
4
6-8 reps
-
5B
Hammer Curl
4
AMRAP
-
6
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Back Extension (Weighted)
4
15-20 reps
-
3A
Pendlay Row
3
8-10 reps
-
3B
Dumbbell Row
3
10-12 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Lying Pullover (Cable)
4
15-20 reps
-
6A
Preacher Curl (Barbell)
4
10-12 reps
-
6B
Bicep Curl (Cable)
4
12-15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
6 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
One Arm Bent Over Row
4
8-10 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5A
Bicep Curl (Dumbbell)
4
6-8 reps
-
5B
Hammer Curl
4
AMRAP
-
6
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Back Extension (Weighted)
4
15-20 reps
-
3A
Pendlay Row
3
8-10 reps
-
3B
Dumbbell Row
3
10-12 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Lying Pullover (Cable)
4
15-20 reps
-
6A
Preacher Curl (Barbell)
4
10-12 reps
-
6B
Bicep Curl (Cable)
4
12-15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
One Arm Bent Over Row
4
8-10 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5A
Bicep Curl (Dumbbell)
4
6-8 reps
-
5B
Hammer Curl
4
AMRAP
-
6
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Back Extension (Weighted)
4
15-20 reps
-
3A
Pendlay Row
3
8-10 reps
-
3B
Dumbbell Row
3
10-12 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Lying Pullover (Cable)
4
15-20 reps
-
6A
Preacher Curl (Barbell)
4
10-12 reps
-
6B
Bicep Curl (Cable)
4
12-15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
One Arm Bent Over Row
4
8-10 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5A
Bicep Curl (Dumbbell)
4
6-8 reps
-
5B
Hammer Curl
4
AMRAP
-
6
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Back Extension (Weighted)
4
15-20 reps
-
3A
Pendlay Row
3
8-10 reps
-
3B
Dumbbell Row
3
10-12 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
5
Lying Pullover (Cable)
4
15-20 reps
-
6A
Preacher Curl (Barbell)
4
10-12 reps
-
6B
Bicep Curl (Cable)
4
12-15 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Lying Pullover (Cable)
4
10-12 reps
-
4B
Seated Row (Cable)
4
10-12 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Lying Pullover (Cable)
4
10-12 reps
-
4B
Seated Row (Cable)
4
10-12 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Lying Pullover (Cable)
4
10-12 reps
-
4B
Seated Row (Cable)
4
10-12 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2A
Pull-Up (Bodyweight)
4
AMRAP
-
2B
Lat Pulldown
4
10-12 reps
-
3
Pendlay Row
4
8-10 reps
-
4A
Lying Pullover (Cable)
4
10-12 reps
-
4B
Seated Row (Cable)
4
10-12 reps
-
5
Preacher Curl (Barbell)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-12 reps
-
1B
Leg Curl
4
10-12 reps
-
2
Goblet Squat
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Sissy Squat
4
AMRAP
-
6
Walking Lunge (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
5
5 reps
-
3
Leg Curl
6
12-15 reps
-
4
Stiff Leg Deadlift
4
8-10 reps
-
5
Goblet Squat
4
10-12 reps
-
6
Belt Squat
4
20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-12 reps
-
1B
Leg Curl
4
10-12 reps
-
2
Goblet Squat
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Sissy Squat
4
AMRAP
-
6
Walking Lunge (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
5
5 reps
-
3
Leg Curl
6
12-15 reps
-
4
Stiff Leg Deadlift
4
8-10 reps
-
5
Goblet Squat
4
10-12 reps
-
6
Belt Squat
4
20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-12 reps
-
1B
Leg Curl
4
10-12 reps
-
2
Goblet Squat
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Sissy Squat
4
AMRAP
-
6
Walking Lunge (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
5
5 reps
-
3
Leg Curl
6
12-15 reps
-
4
Stiff Leg Deadlift
4
8-10 reps
-
5
Goblet Squat
4
10-12 reps
-
6
Belt Squat
4
20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-12 reps
-
1B
Leg Curl
4
10-12 reps
-
2
Goblet Squat
4
10-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
4
Seated Calf Raise
4
15-20 reps
-
5
Sissy Squat
4
AMRAP
-
6
Walking Lunge (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Hip Thrust (Barbell)
5
5 reps
-
3
Leg Curl
6
12-15 reps
-
4
Stiff Leg Deadlift
4
8-10 reps
-
5
Goblet Squat
4
10-12 reps
-
6
Belt Squat
4
20 reps
-
7
Walking Lunge (Dumbbell)
3
15 reps
-
8
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Stiff Leg Deadlift
4
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
3
12 reps
8 reps
-
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
4
15-20 reps
-
7
Goblet Squat
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Stiff Leg Deadlift
4
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
3
12 reps
8 reps
-
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
4
15-20 reps
-
7
Goblet Squat
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Stiff Leg Deadlift
4
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
3
12 reps
8 reps
-
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
4
15-20 reps
-
7
Goblet Squat
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Stiff Leg Deadlift
4
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Leg Extension
3
3
12 reps
8 reps
-
-
5
Leg Extension
3
AMRAP
-
6
Seated Calf Raise
4
15-20 reps
-
7
Goblet Squat
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2A
Arnold Press
4
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Shrug (Dumbbell)
4
10-12 reps
-
4B
Face Pull
4
12-15 reps
-
5
Bicep Curl (Barbell)
6
10-12 reps
-
6
Bench Press (Close Grip)
6
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Barbell)
4
8-10 reps
-
4
Lat Pulldown
5
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
6-8 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Push Up
10
15 reps
-
8
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2A
Arnold Press
4
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Shrug (Dumbbell)
4
10-12 reps
-
4B
Face Pull
4
12-15 reps
-
5
Bicep Curl (Barbell)
6
10-12 reps
-
6
Bench Press (Close Grip)
6
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Barbell)
4
8-10 reps
-
4
Lat Pulldown
5
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
6-8 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Push Up
10
15 reps
-
8
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2A
Arnold Press
4
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Shrug (Dumbbell)
4
10-12 reps
-
4B
Face Pull
4
12-15 reps
-
5
Bicep Curl (Barbell)
6
10-12 reps
-
6
Bench Press (Close Grip)
6
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Barbell)
4
8-10 reps
-
4
Lat Pulldown
5
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
6-8 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Push Up
10
15 reps
-
8
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2A
Arnold Press
4
8 reps
-
2B
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4A
Shrug (Dumbbell)
4
10-12 reps
-
4B
Face Pull
4
12-15 reps
-
5
Bicep Curl (Barbell)
6
10-12 reps
-
6
Bench Press (Close Grip)
6
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pendlay Row
4
8-10 reps
-
3
Floor Press (Barbell)
4
8-10 reps
-
4
Lat Pulldown
5
12-15 reps
-
5
Incline Bench Press (Dumbbell)
4
6-8 reps
-
6
Pull-Up (Bodyweight)
4
AMRAP
-
7
Push Up
10
15 reps
-
8
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
2
10 reps
-
3
Shrug (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
2
10 reps
-
3
Shrug (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
2
10 reps
-
3
Shrug (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
2
10 reps
-
3
Shrug (Dumbbell)
4
15-20 reps
-
4
Bicep Curl (Dumbbell)
4
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Leg Extension
3
3
12 reps
8 reps
-
-
3A
Leg Extension
3
AMRAP
-
4
Leg Curl
4
12-15 reps
-
5
Sissy Squat
4
AMRAP
-
6
Seated Calf Raise
6
15-20 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4
Leg Extension
3
AMRAP
-
5
Lying Leg Curl
5
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
6 reps
-
2
Leg Extension
3
3
12 reps
8 reps
-
-
3A
Leg Extension
3
AMRAP
-
4
Leg Curl
4
12-15 reps
-
5
Sissy Squat
4
AMRAP
-
6
Seated Calf Raise
6
15-20 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4
Leg Extension
3
AMRAP
-
5
Lying Leg Curl
5
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
-
2
Leg Extension
3
3
12 reps
8 reps
-
-
3A
Leg Extension
3
AMRAP
-
4
Leg Curl
4
12-15 reps
-
5
Sissy Squat
4
AMRAP
-
6
Seated Calf Raise
6
15-20 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4
Leg Extension
3
AMRAP
-
5
Lying Leg Curl
5
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
-
2
Leg Extension
3
3
12 reps
8 reps
-
-
3A
Leg Extension
3
AMRAP
-
4
Leg Curl
4
12-15 reps
-
5
Sissy Squat
4
AMRAP
-
6
Seated Calf Raise
6
15-20 reps
-
7
Hanging Leg Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
3
Leg Extension
3
3
12 reps
8 reps
-
-
4
Leg Extension
3
AMRAP
-
5
Lying Leg Curl
5
12-15 reps
-
6
Tricep Rope Push Down (Cable)
4
12-15 reps
-
7
Bicep Curl (Dumbbell)
4
10-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Deadlift (Barbell)
3
5 reps
85%
3
Squat (Barbell)
3
5 reps
85%
4
Dip (Weighted)
4
15-20 reps
-
5
Pull-Up (Weighted)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Deadlift (Barbell)
6
2 reps
90%
3
Squat (Barbell)
6
2 reps
90%
4
Dip (Weighted)
4
15-20 reps
-
5
Pull-Up (Weighted)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
4
6 reps
70%
3
Squat (Barbell)
4
6 reps
70%
4
Dip (Weighted)
4
15-20 reps
-
5
Pull-Up (Weighted)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Squat (Barbell)
5
5 reps
75%
4
Dip (Weighted)
4
15-20 reps
-
5
Pull-Up (Weighted)
4
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)5 Sets
5 Reps
75%
2
Hip Thrust (Barbell)6 Sets
10 Reps
-
3
Leg Extension3 Sets
3 Sets
12 Reps
8 Reps
-
-
4A
Leg Extension3 Sets
AMRAP
-
5
Stiff Leg Deadlift5 Sets
10 Reps
-
6A
Walking Lunge (Dumbbell)4 Sets
15 Reps
-
6B
Squat (Barbell)4 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)10 Sets
10 Reps
-
2A
Pull-Up (Bodyweight)4 Sets
AMRAP
-
2B
Lat Pulldown4 Sets
10-12 Reps
-
3
One Arm Bent Over Row4 Sets
8-10 Reps
-
4
Seated Row (Cable)3 Sets
12-15 Reps
-
5A
Bicep Curl (Dumbbell)4 Sets
6-8 Reps
-
5B
Hammer Curl4 Sets
AMRAP
-
6
Hanging Leg Raise4 Sets
15-20 Reps
-
Day 4
1A
Leg Extension4 Sets
10-12 Reps
-
1B
Leg Curl4 Sets
10-12 Reps
-
2
Goblet Squat4 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)6 Sets
10 Reps
-
4
Seated Calf Raise4 Sets
15-20 Reps
-
5
Sissy Squat4 Sets
AMRAP
-
6
Walking Lunge (Dumbbell)4 Sets
15 Reps
-
Day 5
1
Overhead Press (Barbell)4 Sets
8 Reps
-
2A
Arnold Press4 Sets
8 Reps
-
2B
Seated Shoulder Press (Dumbbell)4 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
4A
Shrug (Dumbbell)4 Sets
10-12 Reps
-
4B
Face Pull4 Sets
12-15 Reps
-
5
Bicep Curl (Barbell)6 Sets
10-12 Reps
-
6
Bench Press (Close Grip)6 Sets
10-12 Reps
-
Day 6
1
Squat (Barbell)10 Sets
10 Reps
-
2
Leg Extension3 Sets
3 Sets
12 Reps
8 Reps
-
-
3A
Leg Extension3 Sets
AMRAP
-
4
Leg Curl4 Sets
12-15 Reps
-
5
Sissy Squat4 Sets
AMRAP
-
6
Seated Calf Raise6 Sets
15-20 Reps
-
7
Hanging Leg Raise4 Sets
15-20 Reps
-
Day 1
1
Bench Press (Barbell)10 Sets
10 Reps
60%
2
Incline Chest Fly (Dumbbell)4 Sets
12-15 Reps
-
3
Dip (Weighted)4 Sets
15-20 Reps
-
4
Floor Press (Dumbbell)3 Sets
8-10 Reps
-
5
Tricep Rope Push Down (Cable)4 Sets
12-15 Reps
-
6
Push Up10 Sets
15 Reps
-
7
Hanging Leg Raise4 Sets
15-20 Reps
-