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
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 03, 2024 06:06
- Last EditedMay 14, 2024 03:12
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
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9-10
1B
Deficit Pushup
3
5-15 reps
RPE 9-10
1C
Hanging Leg Raise
3
8-20 reps
RPE 9-10
1D
Band Pull Apart
3
AMRAP
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
2B
Pullover (Dumbbell)
3
6-10 reps
RPE 9-10
2C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
5-15 reps
RPE 9-10
1B
Hanging Leg Raise
3
8-20 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
8-12 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
2C
Helms Row
3
8-12 reps
RPE 8-9
3A
Leg Curl
3
10-15 reps
RPE 9-10
3B
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
3C
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4B
Standing Calf Raise
3
10-15 reps
RPE 9-10
4C
French Press
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 9-10
1B
Wrist Curls
3
15-20 reps
RPE 9-10
2A
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2B
Hammer Curl
3
8-12 reps
RPE 9-10
3A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3B
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
4A
JM Press
3
8-12 reps
RPE 9-10
4B
Landmine Oblique Twist
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10-15 reps
RPE 9-10
1B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
2A
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
2B
Preacher Curl (Barbell)
3
10-15 reps
RPE 9-10
3A
Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3B
Smith Machine Row
3
8-12 reps
RPE 9-10
3C
Shrug (Barbell)
3
10-15 reps
RPE 9-10
4A
Chin-Up (Bodyweight)
2
AMRAP
RPE 9-10
4B
Hanging Leg Raise
2
8-20 reps
RPE 9-10
4C
Band Pull Apart
2
AMRAP
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Bodyweight)3 Sets
AMRAP
@9-10
1B
Deficit Pushup3 Sets
5-15 Reps
@9-10
1C
Hanging Leg Raise3 Sets
8-20 Reps
@9-10
1D
Band Pull Apart3 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 Curl3 Sets
10-15 Reps
@10
Day 2
1A
Chin-Up (Weighted)3 Sets
5-15 Reps
@9-10
1B
Hanging Leg Raise3 Sets
8-20 Reps
@9-10
2A
Single Leg Hip Thrust3 Sets
8-12 Reps
@9-10
2B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9-10
2C
Helms Row3 Sets
8-12 Reps
@8-9
3A
Leg Curl3 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 Raise3 Sets
10-15 Reps
@9-10
4C
French Press3 Sets
12-15 Reps
@9-10
Day 3
1A
Seated Calf Raise3 Sets
15-20 Reps
@9-10
1B
Wrist Curls3 Sets
15-20 Reps
@9-10
2A
Bench Press (Close Grip)3 Sets
6-10 Reps
@9-10
2B
Hammer Curl3 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 Press3 Sets
8-12 Reps
@9-10
4B
Landmine Oblique Twist3 Sets
10-15 Reps
@9-10
Day 4
1A
Leg Curl3 Sets
10-15 Reps
@9-10
1B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@9-10
2A
Single Leg Hip Thrust3 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 Row3 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 Raise2 Sets
8-20 Reps
@9-10
4C
Band Pull Apart2 Sets
AMRAP
@9-10