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HERCULES - ZERO TO HERO
by Dom_ds
9 athletes joined
Program Description
An upperbody-focused program for intermediate lifters wanting to go from pencil neck to greek Demi-god. In greek mythology, Hercules is the son of Zeus and a mortal. He was already born with the strength of a god. However, in the disney movie he is protrayed as a pencil neck freak. He eventually trains under the tutelage of Philoctetes and after years of hard work, he finally looks like he lifts. However, for purposes of this program, jumping over sharks and flaming circles, and rescuing damsels are not required. I'm sure that if you have reached this point in your lifting endeavor, you've gotten stronger and you might have put on a little size. But now, you see a greek statue and think to yourself, "Wow! I wanna look like I lift." Say no more! We're all about leaning into the classical era idea of a great physique, where there is heavy emphasis on the upper body. Be honest, how many greek statues have you seen and thought, "Wow, those are some huge horse legs!" and you're not looking at a sculpture of a centaur? Don't worry about legs, there is enough intensity and variety to see some gains but we're not here to get horsecock legs. There are three upper body days and two lower body days. Despite what the introduction says, DON'T SKIP LEGS. The aim to achieve a physique that lean more towards the upper body and not to look like you only wear sweat pants to the gym to hide your legs. The number of sets are my minimum recommendations. You can add more sets, if so desired and you can recover from it. Always go to failure or near failure. There is not a lot of volume so intensity should be your best friend. A bit of warning... This program assumes you are an intermediate lifter who has gotten used to doing supersets and have a fair level of conditioning. There will be lots of them. Have fun!
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 18, 2024 01:18
Last Edited
May 30, 2024 01:33
down_app
Week 1
1 / 12 Weeks
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
1B
Dumbbell Row
2 Sets
8-12 Reps
1C
Neck Extension
2 Sets
12-20 Reps
2A
Bench Press (Dumbbell)
2 Sets
6-12 Reps
2B
Pullover (Dumbbell)
2 Sets
6-12 Reps
2C
Neck Curl
2 Sets
12-20 Reps
3A
Skull Crusher
2 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4A
Preacher Curl (Barbell)
2 Sets
8-15 Reps
4B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
Day 2
1
Platz Squat
3 Sets
6-10 Reps
2
Single Leg Romanian Deadlift
2 Sets
10-15 Reps
3
Sissy Squat
2 Sets
AMRAP
4
Jefferson Curl
2 Sets
8-12 Reps
5
Decline Crunch
3 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
Day 3
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
1B
Neck Curl
2 Sets
12-20 Reps
2A
Dip (Bodyweight)
3 Sets
10-20 Reps
2B
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
2C
Neck Extension
2 Sets
10-20 Reps
3A
Behind The Neck Pulldown
2 Sets
8-12 Reps
3B
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
4A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
4B
Hammer Curl
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Power Shrug
2 Sets
10-20 Reps
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
4
Nordic Curl
2 Sets
AMRAP
5
Hanging Leg Raise
2 Sets
AMRAP
6
Seated Calf Raise
2 Sets
AMRAP
Day 5
1A
Behind The Neck Press
3 Sets
6-10 Reps
1B
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
2A
JM Press
3 Sets
6-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
3A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
3B
Tricep Extension (Barbell)
3 Sets
8-15 Reps
4
Wrist Curls
2 Sets
AMRAP