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Guts Revamped
by Alexander G.
3 athletes joined
Program Description
This is an adaptation of Natural Hypertrophy’s Guts program with greater emphasis on arms and back. The single leg hip thrust is meant to correct a glute imbalance I have, for most people I would recommend sticking with RDLs.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 03, 2024 06:06
Last Edited
May 14, 2024 03:12
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10
Day 1
1A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9-10
1B
Deficit Pushup
3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart
3 Sets
AMRAP
@9-10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
2B
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9-10
2C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)
3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise
3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
2C
Helms Row
3 Sets
8-12 Reps
@8-9
3A
Leg Curl
3 Sets
10-15 Reps
@9-10
3B
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
3C
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
4A
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@9-10
4B
Standing Calf Raise
3 Sets
10-15 Reps
@9-10
4C
French Press
3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
1B
Wrist Curls
3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2B
Hammer Curl
3 Sets
8-12 Reps
@9-10
3A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
4A
JM Press
3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist
3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl
3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust
3 Sets
10-15 Reps
@9-10
2B
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9-10
3A
Squat (Smith Machine)
3 Sets
10-15 Reps
@9-10
3B
Smith Machine Row
3 Sets
8-12 Reps
@9-10
3C
Shrug (Barbell)
3 Sets
10-15 Reps
@9-10
4A
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9-10
4B
Hanging Leg Raise
2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart
2 Sets
AMRAP
@9-10