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Guts Training Program (My Edit)
by Aref M.
28 athletes joined
Program Description
I took Natural Hypertrophy's Program and made my own variation, obviously mine is more focused on my own goals but this one is a general approach. 2nd Day's volume was too much so I made it a bit more doable.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 15, 2024 10:42
Last Edited
Jun 20, 2024 04:51
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10
Day 1
1A
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)
3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-10
3B
Neck Extension
4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)
4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
2A
Hyperextension
3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8-10
3A
Leg Extension
4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl
4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8-10
1B
Kroc Row
3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Hammer Curl
3 Sets
6-12 Reps
@8-10
3A
JM Press
4 Sets
8-12 Reps
@7-10
3B
Neck Curl
4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)
4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)
4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise
3 Sets
15-20 Reps
@8-10
2A
Hack Squat
3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Curl
4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)
4 Sets
10-15 Reps
@7-10