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 EditedJun 18, 2025 10:05
Summary
Transform your fitness journey with Guts Revamped, a comprehensive 12-week program designed to build strength and endurance through a focused 4-day weekly regimen. This program features innovative supersets that combine bodyweight and dumbbell exercises, targeting major muscle groups for maximum efficiency and results. Expect to challenge your limits with movements like Pull-Ups, Incline Bench Press, and Hanging Leg Raises, all while honing your technique. Get ready to push your boundaries and redefine your strength!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
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