Program Description
Bodybuilding routine with extra focus on the back, shoulders, and arms
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 02, 2024 09:24
- Last EditedDec 10, 2024 04:19
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Abs
11.8%
Lats
9.2%
Triceps
8.2%
Middle Delts
7.4%
Glutes
6%
Biceps
5.9%
Front Delts
5.8%
Quadriceps
5.5%
Calves
4.8%
Hamstrings
4.8%
Neck
4.5%
Lower Back
4.1%
Forearms
3.6%
Rear Delts
2.9%
Chest
1%
Adductors
0.4%
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
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 Deadlift4 Sets
6-10 Reps
-
3B
Pull-Up (Weighted)4 Sets
4-6 Reps
-
3C
Hanging Leg Raise4 Sets
AMRAP
-
4A
Seated Calf Raise4 Sets
10-15 Reps
-
4B
Neck Curl4 Sets
10-15 Reps
-
4C
Hanging Leg Raise4 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 Raise4 Sets
AMRAP
-
Day 5
1A
Hammer Curl4 Sets
8-12 Reps
-
1B
Overhead Press (Dumbbell)4 Sets
6-10 Reps
-
1C
French Press4 Sets
6-10 Reps
-
1D
T-Bar Row4 Sets
8-12 Reps
-
2A
Preacher Curl (Barbell)4 Sets
8-12 Reps
-
2B
Lateral Raise (Cable)4 Sets
10-15 Reps
-
2C
Face Pull4 Sets
15-20 Reps
-
2D
Dumbbell Row4 Sets
8-12 Reps
-
3A
Seated Calf Raise4 Sets
10-15 Reps
-
3B
Neck Curl4 Sets
10-15 Reps
-
3C
Hanging Leg Raise4 Sets
AMRAP
-
3D
Wrist Curls4 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 Crusher4 Sets
8-12 Reps
-
2C
Pendlay Row4 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 Up1 Set
AMRAP
-
4B
Hanging Leg Raise1 Set
AMRAP
-
4C
Seated Calf Raise1 Set
AMRAP
-
Day 3
1
Dip (Weighted)3 Sets
4-6 Reps
-
2A
Overhead Press (Dumbbell)4 Sets
8-12 Reps
-
2B
French Press4 Sets
6-10 Reps
-
3A
Chin-Up (Weighted)4 Sets
4-6 Reps
-
3B
Hanging Leg Raise4 Sets
AMRAP
-
3C
Wrist Curls4 Sets
8-12 Reps
-
4A
Hammer Curl3 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 Extension4 Sets
8-12 Reps
-
5B
Standing Calf Raise4 Sets
8-12 Reps
-
5C
Abs Crunch (Weighted)4 Sets
AMRAP
-