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Getting bigger

by Ian B.
5 athletes joined

Program Description

Gainz

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 08, 2024 10:30
  • Last Edited
    Jun 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!
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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
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 Up
2 Sets
10 Reps
-
1B
Inverted Row
2 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 Row
3 Sets
10 Reps
-
6
Lat Pulldown
3 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 Up
2 Sets
10 Reps
-
1B
Inverted Row
2 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 Row
3 Sets
10 Reps
-
6
Lat Pulldown
3 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
Hyperextension
3 Sets
15 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Goblet Squat
3 Sets
10 Reps
-
5
Trap Bar Deadlift
3 Sets
5 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Pistol Squat
3 Sets
5 Reps
-
8
Hip Adductor (Machine)
3 Sets
10 Reps
-
9
Seated Calf Raise
3 Sets
10 Reps
-
10
Standing Calf Raise
3 Sets
10 Reps
-
Day 1
1
Hyperextension
3 Sets
15 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Goblet Squat
3 Sets
10 Reps
-
5
Trap Bar Deadlift
3 Sets
5 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Pistol Squat
3 Sets
5 Reps
-
8
Hip Adductor (Machine)
3 Sets
10 Reps
-
9
Seated Calf Raise
3 Sets
10 Reps
-
10
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
1
Farmer's Walk (Weighted)
1 Set
AMRAP
-
2
Suitcase Carry
1 Set
AMRAP
-
3
Sled
1 Set
AMRAP
-
4
Dead Hang
1 Set
AMRAP
-
5
Hanging Leg Raise
1 Set
AMRAP
-