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Evolve

by Diego M.
4 athletes joined
5.0
(1 rating)

Program Description

To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed; no fluff included. Push yourself & reap the rewards of the Forged in Fortitude Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2025 01:14
  • Last Edited
    Oct 03, 2025 11:02

Summary

**Evolve** is a comprehensive 16-week strength training program designed for those ready to take their fitness to the next level. Committing to five days a week, you'll engage in a variety of targeted workouts that focus on upper body strength, pushing power, and muscle hypertrophy. Each session includes a mix of compound lifts and isolation exercises, ensuring balanced development across all major muscle groups. With detailed guidance and video demonstrations, this program empowers you to evolve your physique and boost your performance in the gym. Get ready to transform your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Hamstrings
9.6%
Upper Back
9.5%
Biceps
8.9%
Quadriceps
8.3%
Middle Delts
7.8%
Glutes
7.8%
Lats
7.6%
Chest
6.3%
Front Delts
6.1%
Rear Delts
5.2%
Lower Back
4.5%
Abs
3%
Forearms
1.1%
Adductors
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
3
5-8 reps
-
3
Weighted Neutral Grip Pullups
1
5-8 reps
-
4
T-Bar Row
3
5-8 reps
-
5A
Pullover (Dumbbell)
3
5-8 reps
-
5B
Y Raise (Dumbbell)
2
5-8 reps
-
6
Incline Curl (Dumbbell)
3
5-8 reps
-
7A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
7B
Cable Cross Body Curls
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
-
2
Romanian Deadlift (Barbell)
3
5-8 reps
-
3
Seated Hamstring Curl
3
5-8 reps
-
4
Unilateral Leg Extensions
3
5-8 reps
-
5
Calf Raises (Hack Machine)
3
5-8 reps
-
6
Cable Rope Seated Crunches
3
8-12 reps
-
7
Cable Rotations
2
5-8 reps
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
DB Wrist Extensions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
3
5-8 reps
-
2
T-Bar Row
1
5-8 reps
-
3
Shrug (Barbell)
2
5-8 reps
-
4
Cable Unilateral High Row
2
5-8 reps
-
5A
Incline Curl (Dumbbell)
3
5-8 reps
-
5B
Pullover (Dumbbell)
2
5-8 reps
-
6A
Hammer Preacher Curl
2
5-8 reps
-
6B
Concentration Curl
2
5-8 reps
-
6C
DB Wrist Flexions
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-8 reps
-
2
Cable Seated Fly
1
5-8 reps
-
3
Overhead Press (Barbell)
3
5-8 reps
-
4
Dip (Weighted)
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
5-8 reps
-
5B
One Arm Lateral Raise (Cable)
3
5-8 reps
-
6A
Single Arm Tricep Extension (Cable)
3
5-8 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Hack Squat
3
5-8 reps
-
3
Calf Raises (Hack Machine)
3
5-8 reps
-
4
Laying Hamstring Curl
3
5-8 reps
-
5
Unilateral Leg Extensions
3
5-8 reps
-
6
Weighted Hanging Leg Raises
3
10-15 reps
-
7A
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
-
7B
DB Wrist Extensions
2
AMRAP
-
8A
Weighted Neck Flexions
2
8-12 reps
-
8B
Weighted Neck Extensions
2
8-12 reps
-
8C
Weighted Neck Lat Flexions
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
5-8 Reps
-
2
Cable Seated Fly
3 Sets
5-8 Reps
-
3
Weighted Neutral Grip Pullups
1 Set
5-8 Reps
-
4
T-Bar Row
3 Sets
5-8 Reps
-
5A
Pullover (Dumbbell)
3 Sets
5-8 Reps
-
5B
Y Raise (Dumbbell)
2 Sets
5-8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
-
7A
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
-
7B
Cable Cross Body Curls
3 Sets
5-8 Reps
-
Day 2
1
Squat (Barbell)
1 Set
4-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
3
Seated Hamstring Curl
3 Sets
5-8 Reps
-
4
Unilateral Leg Extensions
3 Sets
5-8 Reps
-
5
Calf Raises (Hack Machine)
3 Sets
5-8 Reps
-
6
Cable Rope Seated Crunches
3 Sets
8-12 Reps
-
7
Cable Rotations
2 Sets
5-8 Reps
-
8A
Weighted Neck Flexions
2 Sets
8-12 Reps
-
8B
Weighted Neck Extensions
2 Sets
8-12 Reps
-
8C
DB Wrist Extensions
2 Sets
AMRAP
-
Day 3
1
Weighted Wide Grip Pullups
3 Sets
5-8 Reps
-
2
T-Bar Row
1 Set
5-8 Reps
-
3
Shrug (Barbell)
2 Sets
5-8 Reps
-
4
Cable Unilateral High Row
2 Sets
5-8 Reps
-
5A
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
-
5B
Pullover (Dumbbell)
2 Sets
5-8 Reps
-
6A
Hammer Preacher Curl
2 Sets
5-8 Reps
-
6B
Concentration Curl
2 Sets
5-8 Reps
-
6C
DB Wrist Flexions
2 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
5-8 Reps
-
2
Cable Seated Fly
1 Set
5-8 Reps
-
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
4
Dip (Weighted)
3 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
-
5B
One Arm Lateral Raise (Cable)
3 Sets
5-8 Reps
-
6A
Single Arm Tricep Extension (Cable)
3 Sets
5-8 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
5-8 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Hack Squat
3 Sets
5-8 Reps
-
3
Calf Raises (Hack Machine)
3 Sets
5-8 Reps
-
4
Laying Hamstring Curl
3 Sets
5-8 Reps
-
5
Unilateral Leg Extensions
3 Sets
5-8 Reps
-
6
Weighted Hanging Leg Raises
3 Sets
10-15 Reps
-
7A
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
-
7B
DB Wrist Extensions
2 Sets
AMRAP
-
8A
Weighted Neck Flexions
2 Sets
8-12 Reps
-
8B
Weighted Neck Extensions
2 Sets
8-12 Reps
-
8C
Weighted Neck Lat Flexions
2 Sets
8-12 Reps
-