Program Description
Program created by Natural Hypertrophy to replicate the physique of a Chinese weightlifter Monday, Wednesday, Friday, Saturday
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 16, 2025 09:34
- Last EditedDec 13, 2025 08:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Abs
9.5%
Triceps
9.3%
Front Delts
8.1%
Glutes
7%
Hamstrings
7%
Middle Delts
6.7%
Quadriceps
6%
Lats
6%
Biceps
4.9%
Rear Delts
4.6%
Forearms
3.7%
Neck
3.7%
Lower Back
3.2%
Calves
3.2%
Chest
2.8%
Adductors
1.6%
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
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
3-7 reps
-
1B
Power Shrug
3
10-15 reps
-
2A
Squat (Paused)
3
3-5 reps
-
2B
Lateral Raise (Dumbbell)
3
8-12 reps
-
3A
Chest Supported Row (Dumbbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Russian Twist (Dumbbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
3
AMRAP
-
2A
Bench Press (Barbell)
3
4-8 reps
-
2B
Chin-Up (Weighted)
3
3-5 reps
-
2C
Hanging Leg Raise
3
AMRAP
-
3A
Neck Curl
4
15-20 reps
-
3B
Hyperextension
4
10-15 reps
-
3C
Single Arm Tricep Extension (Cable)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
3-5 reps
-
1B
Upright Row (Barbell)
3
10-15 reps
-
2A
Goblet Squat
4
8-12 reps
-
2B
Seated Overhead Press (Dumbbell)
4
6-12 reps
-
2C
Rear Delt Fly (Dumbbell)
4
10-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
3B
Wrist Curls
3
8-12 reps
-
3C
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
-
1B
Pull-Up (Weighted)
3
3-5 reps
-
2A
Farmer's Walk (Weighted)
3
AMRAP
-
2B
Inverted Row
3
AMRAP
-
2C
Face Pull
3
AMRAP
-
3A
Standing Calf Raise
4
15-20 reps
-
3B
Neck Extension
4
10-15 reps
-
3C
Decline Sit Up (Weighted)
4
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
AD Press3 Sets
3-7 Reps
-
1B
Power Shrug3 Sets
10-15 Reps
-
2A
Squat (Paused)3 Sets
3-5 Reps
-
2B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
3A
Chest Supported Row (Dumbbell)4 Sets
8-12 Reps
-
3B
Bicep Curl (Dumbbell)4 Sets
6-12 Reps
-
3C
Russian Twist (Dumbbell)4 Sets
AMRAP
-
Day 2
1A
Deadlift (Barbell)3 Sets
3-5 Reps
-
1B
Seated Calf Raise3 Sets
AMRAP
-
2A
Bench Press (Barbell)3 Sets
4-8 Reps
-
2B
Chin-Up (Weighted)3 Sets
3-5 Reps
-
2C
Hanging Leg Raise3 Sets
AMRAP
-
3A
Neck Curl4 Sets
15-20 Reps
-
3B
Hyperextension4 Sets
10-15 Reps
-
3C
Single Arm Tricep Extension (Cable)4 Sets
10-20 Reps
-
Day 3
1A
Dip (Weighted)3 Sets
3-5 Reps
-
1B
Upright Row (Barbell)3 Sets
10-15 Reps
-
2A
Goblet Squat4 Sets
8-12 Reps
-
2B
Seated Overhead Press (Dumbbell)4 Sets
6-12 Reps
-
2C
Rear Delt Fly (Dumbbell)4 Sets
10-15 Reps
-
3A
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
-
3B
Wrist Curls3 Sets
8-12 Reps
-
3C
Leg Raise (Captain's Chair)3 Sets
AMRAP
-
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
1B
Pull-Up (Weighted)3 Sets
3-5 Reps
-
2A
Farmer's Walk (Weighted)3 Sets
AMRAP
-
2B
Inverted Row3 Sets
AMRAP
-
2C
Face Pull3 Sets
AMRAP
-
3A
Standing Calf Raise4 Sets
15-20 Reps
-
3B
Neck Extension4 Sets
10-15 Reps
-
3C
Decline Sit Up (Weighted)4 Sets
AMRAP
-