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Excelsior program!
by Callum D.
49 athletes joined
Program Description
This program is a 8 day split that includes an upper, lower, and arms day. So 3 days on and 1 off. A split made by a good friend of mine with excercise selection for those who are fans of GVS,NH,BOM,and Alex Leonidas. Please support me Dumbcalidude dude on Instagram and Youtube. Thanks to the great Croissantrophy as well!
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 01, 2024 12:06
Last Edited
Jun 09, 2024 09:32
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
2B
Kroc Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
3 Sets
8-15 Reps
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4C
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@8
3A
Sissy Squat
3 Sets
10-20 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Curl
3 Sets
15-20 Reps
@8
4B
Sit Up
3 Sets
AMRAP
@10
Day 3
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
2B
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
8-12 Reps
@10
4A
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Good Morning
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4A
Neck Extension
3 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 6
1A
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
1B
Chin-Up (Bodyweight)
3 Sets
5-10 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Y Raise
3 Sets
10-15 Reps
@10
4A
Inverted Row
3 Sets
AMRAP
@10
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10