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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
down_app
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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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