Program Description
Gainz
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 08, 2024 10:30
- Last EditedJun 18, 2025 10:03

Summary
Unleash your potential with the "Getting Bigger" program, a comprehensive 12-week journey designed for those serious about muscle growth. Committing to five days a week, you'll engage in strategically structured workouts featuring supersets and a variety of exercises targeting all major muscle groups. From bodyweight movements like Push-Ups to heavy lifts such as Dumbbell Bench Press, this program ensures you build strength and size effectively. Get ready to transform your physique and achieve the gains you've been striving for!
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
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Seated Calf Raise
3
10 reps
-
9
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
5 reps
-
2
Push Up
1
5 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Kroc Row
3
10 reps
-
7
Lat Pulldown
3
10 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
9
Bicep Curl (Cable)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
AMRAP
-
2
Suitcase Carry
1
AMRAP
-
3
Sled
1
AMRAP
-
4
Dead Hang
1
AMRAP
-
5
Hanging Leg Raise
1
AMRAP
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
15 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Pistol Squat
3
5 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
10
Standing Calf Raise
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Day 10
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
10 reps
-
1B
Inverted Row
2
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Kroc Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
10 reps
-
9
Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 5
1A
Push Up2 Sets
10 Reps
-
1B
Inverted Row2 Sets
10 Reps
-
2
Chest Fly (Cable)3 Sets
10 Reps
-
3
Bench Press (Dumbbell)3 Sets
5 Reps
-
4
Overhead Press (Dumbbell)3 Sets
10 Reps
-
5
Kroc Row3 Sets
10 Reps
-
6
Lat Pulldown3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
8
Bicep Curl (Cable)3 Sets
10 Reps
-
9
Tricep Pushdown (Cable)3 Sets
10 Reps
-
Day 2
1A
Push Up2 Sets
10 Reps
-
1B
Inverted Row2 Sets
10 Reps
-
2
Chest Fly (Cable)3 Sets
10 Reps
-
3
Bench Press (Dumbbell)3 Sets
5 Reps
-
4
Overhead Press (Dumbbell)3 Sets
10 Reps
-
5
Kroc Row3 Sets
10 Reps
-
6
Lat Pulldown3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
8
Bicep Curl (Cable)3 Sets
10 Reps
-
9
Tricep Pushdown (Cable)3 Sets
10 Reps
-
Day 4
1
Hyperextension3 Sets
15 Reps
-
2
Lying Leg Curl3 Sets
10 Reps
-
3
Leg Extension3 Sets
10 Reps
-
4
Goblet Squat3 Sets
10 Reps
-
5
Trap Bar Deadlift3 Sets
5 Reps
-
6
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
7
Pistol Squat3 Sets
5 Reps
-
8
Hip Adductor (Machine)3 Sets
10 Reps
-
9
Seated Calf Raise3 Sets
10 Reps
-
10
Standing Calf Raise3 Sets
10 Reps
-
Day 1
1
Hyperextension3 Sets
15 Reps
-
2
Lying Leg Curl3 Sets
10 Reps
-
3
Leg Extension3 Sets
10 Reps
-
4
Goblet Squat3 Sets
10 Reps
-
5
Trap Bar Deadlift3 Sets
5 Reps
-
6
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
7
Pistol Squat3 Sets
5 Reps
-
8
Hip Adductor (Machine)3 Sets
10 Reps
-
9
Seated Calf Raise3 Sets
10 Reps
-
10
Standing Calf Raise3 Sets
10 Reps
-
Day 3
1
Farmer's Walk (Weighted)1 Set
AMRAP
-
2
Suitcase Carry1 Set
AMRAP
-
3
Sled1 Set
AMRAP
-
4
Dead Hang1 Set
AMRAP
-
5
Hanging Leg Raise1 Set
AMRAP
-