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BoostcampPNG

Gentleman's split

by AKhan
22 athletes joined

Program Description

Bodybuilding routine with extra focus on the back, shoulders, and arms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2024 09:24
  • Last Edited
    Jun 02, 2024 02:35
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
Skull Crusher
4
8-12 reps
2C
Pendlay Row
4
6-10 reps
3A
Chin-Up (Bodyweight)
4
AMRAP
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Shrug (Barbell)
4
10-15 reps
4A
Push Up
1
AMRAP
4B
Hanging Leg Raise
1
AMRAP
4C
Seated Calf Raise
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
2
Front Squat (Barbell)
3
4-8 reps
3A
Stiff Leg Deadlift
4
6-10 reps
3B
Pull-Up (Weighted)
4
4-6 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Seated Calf Raise
4
10-15 reps
4B
Neck Curl
4
10-15 reps
4C
Hanging Leg Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
2A
Overhead Press (Dumbbell)
4
8-12 reps
2B
French Press
4
6-10 reps
3A
Chin-Up (Weighted)
4
4-6 reps
3B
Hanging Leg Raise
4
AMRAP
3C
Wrist Curls
4
8-12 reps
4A
Hammer Curl
3
6-10 reps
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
4C
Tricep Extension (Cable)
3
10-15 reps
5A
Neck Extension
4
8-12 reps
5B
Standing Calf Raise
4
8-12 reps
5C
Abs Crunch (Weighted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
2
Front Squat (Barbell)
4
8-12 reps
3A
Rack Pull (Barbell)
4
8-12 reps
3B
Pull-Up (Bodyweight)
4
AMRAP
3C
Hanging Leg Raise
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
1B
Overhead Press (Dumbbell)
4
6-10 reps
1C
French Press
4
6-10 reps
1D
T-Bar Row
4
8-12 reps
2A
Preacher Curl (Barbell)
4
8-12 reps
2B
Lateral Raise (Cable)
4
10-15 reps
2C
Face Pull
4
15-20 reps
2D
Dumbbell Row
4
8-12 reps
3A
Seated Calf Raise
4
10-15 reps
3B
Neck Curl
4
10-15 reps
3C
Hanging Leg Raise
4
AMRAP
3D
Wrist Curls
4
8-12 reps
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4-8 Reps
2
Front Squat (Barbell)
3 Sets
4-8 Reps
3A
Stiff Leg Deadlift
4 Sets
6-10 Reps
3B
Pull-Up (Weighted)
4 Sets
4-6 Reps
3C
Hanging Leg Raise
4 Sets
AMRAP
4A
Seated Calf Raise
4 Sets
10-15 Reps
4B
Neck Curl
4 Sets
10-15 Reps
4C
Hanging Leg Raise
4 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
2-5 Reps
2
Front Squat (Barbell)
4 Sets
8-12 Reps
3A
Rack Pull (Barbell)
4 Sets
8-12 Reps
3B
Pull-Up (Bodyweight)
4 Sets
AMRAP
3C
Hanging Leg Raise
4 Sets
AMRAP
Day 5
1A
Hammer Curl
4 Sets
8-12 Reps
1B
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
1C
French Press
4 Sets
6-10 Reps
1D
T-Bar Row
4 Sets
8-12 Reps
2A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
2B
Lateral Raise (Cable)
4 Sets
10-15 Reps
2C
Face Pull
4 Sets
15-20 Reps
2D
Dumbbell Row
4 Sets
8-12 Reps
3A
Seated Calf Raise
4 Sets
10-15 Reps
3B
Neck Curl
4 Sets
10-15 Reps
3C
Hanging Leg Raise
4 Sets
AMRAP
3D
Wrist Curls
4 Sets
8-12 Reps
Day 1
1
Overhead Press (Barbell)
4 Sets
2-5 Reps
2A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
2B
Skull Crusher
4 Sets
8-12 Reps
2C
Pendlay Row
4 Sets
6-10 Reps
3A
Chin-Up (Bodyweight)
4 Sets
AMRAP
3B
Lateral Raise (Cable)
4 Sets
10-15 Reps
3C
Shrug (Barbell)
4 Sets
10-15 Reps
4A
Push Up
1 Set
AMRAP
4B
Hanging Leg Raise
1 Set
AMRAP
4C
Seated Calf Raise
1 Set
AMRAP
Day 3
1
Dip (Weighted)
3 Sets
4-6 Reps
2A
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
2B
French Press
4 Sets
6-10 Reps
3A
Chin-Up (Weighted)
4 Sets
4-6 Reps
3B
Hanging Leg Raise
4 Sets
AMRAP
3C
Wrist Curls
4 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
6-10 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
4C
Tricep Extension (Cable)
3 Sets
10-15 Reps
5A
Neck Extension
4 Sets
8-12 Reps
5B
Standing Calf Raise
4 Sets
8-12 Reps
5C
Abs Crunch (Weighted)
4 Sets
AMRAP