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Hercules Aesthetics
by Brandon H.
11 athletes joined
Program Description
Farnese Hercules program based off Natural Hypertrophy’s video. I selected the exercises I personally liked best when he gives the options. I added a few extra exercises just because I like to do them. This program will get you jacked like the Gods of old, and if you run this program more than once you’ll end up looking like a Greek statue made of marble!
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 22, 2024 12:00
Last Edited
Jun 11, 2024 04:30
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10
Day 1
1A
Dip (Weighted)
4 Sets
6-12 Reps
@10
1B
Inverted Row
4 Sets
AMRAP
@10
1C
Standing Calf Raise
4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)
3 Sets
5 Reps
@10
2C
Russian Twist
3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)
3 Sets
AMRAP
@8
3A
Skull Crusher
4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
3C
Neck Curl
4 Sets
15-20 Reps
@8
4A
Push Up
3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)
1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)
4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
3C
Seated Calf Raise
3 Sets
15 Reps
@10
3D
Neck Extension
3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row
4 Sets
6-12 Reps
@10
1B
Push Up
4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)
3 Sets
6-12 Reps
@10
2B
Spider Curl
3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)
4 Sets
10-15 Reps
@10
3B
Neck Curl
4 Sets
15-20 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Good Morning
3 Sets
6-12 Reps
@10
1B
Standing Calf Raise
3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)
4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@10
3A
Leg Press
4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
4 Sets
12-15 Reps
@10
3C
Leg Curl
4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)
4 Sets
AMRAP
@8
2A
Hammer Curl
4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
@10
2D
Neck Extension
4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
3B
Sit Up
3 Sets
AMRAP
@10