Program Description
Low volume, high frequency full body push pull routine. I’ve been using this routine for the past many months with great results in terms of both strength and size. Shoulders are emphasised more and the routine is structured in a way to make recovery a priority Ideal for use while cutting/recomp. Can be runn mon/wed/fri/ sat or mon/tues/thurs/fri Squat, Incline Bench and deadlift follow the advanced 5/3/1 set rep scheme. After every 3 week cycle increase your training max by 2.5kg (5lb). Certain upper body lifts will follow a reverse pyramid rep set scheme
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 13, 2024 03:17
- Last EditedJun 18, 2025 11:04

Summary
Unlock your full potential with the High Frequency Push Pull program, a dynamic 12-week full-body workout designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of push and pull exercises, ensuring comprehensive muscle development and strength gains. Each session is crafted to maximize intensity and frequency, featuring key lifts like barbell squats and dumbbell presses, alongside targeted accessory work. Elevate your training and achieve your fitness goals with this structured approach that keeps your body challenged and progressing every week!
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
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
1 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
1 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
1 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
3 reps
85%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
-
2
Squat (Barbell)
4
1 reps
95%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
6-10 reps
-
-
4
Leg Extension
2
12-15 reps
-
5
Military Press (Barbell)
1
1
4-6 reps
6-10 reps
-
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Skull Crusher
2
8-12 reps
-
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
5
4-6 reps
-
3
Hip Thrust (Barbell)
2
8-12 reps
-
4
Dumbbell Row
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
5
Face Pull
5
10-15 reps
-
6
Hammer Curl
1
1
1
5-8 reps
8-12 reps
12-15 reps
-
-
-
7
Wrist Curls
2
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
75%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
85%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
2
Incline Bench Press (Barbell)
5
1 reps
95%
3
Goblet Squat
2
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Tricep Extension (Cable)
2
8-12 reps
-
7
Ab Wheel
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
T-Bar Row
1
2
2
6-8 reps
10-12 reps
12-15 reps
-
-
-
3
Lying Leg Curl
2
8-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Rear Delt Fly (Machine)
5
10-15 reps
-
6
Preacher Curl (Barbell)
2
6-10 reps
-
7
Cable Reverse Curl
2
10-15 reps
-
8
Neck Curl
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl1 Set
15-20 Reps
-
2
Squat (Barbell)4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)1 Set
1 Set
4-6 Reps
6-10 Reps
-
-
4
Leg Extension2 Sets
12-15 Reps
-
5
Military Press (Barbell)1 Set
1 Set
4-6 Reps
6-10 Reps
-
-
6
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
-
7
Skull Crusher2 Sets
8-12 Reps
-
8
Hanging Leg Raise2 Sets
AMRAP
-
Day 2
1
Romanian Deadlift (Dumbbell)2 Sets
8-12 Reps
-
2
Pull-Up (Weighted)5 Sets
4-6 Reps
-
3
Hip Thrust (Barbell)2 Sets
8-12 Reps
-
4
Dumbbell Row1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
5
Face Pull5 Sets
10-15 Reps
-
6
Hammer Curl1 Set
1 Set
1 Set
5-8 Reps
8-12 Reps
12-15 Reps
-
-
-
7
Wrist Curls2 Sets
15-25 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)2 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)5 Sets
5 Reps
75%
3
Goblet Squat2 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
5
Lateral Raise (Cable)3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)2 Sets
8-12 Reps
-
7
Ab Wheel2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)3 Sets
5 Reps
75%
2
T-Bar Row1 Set
2 Sets
2 Sets
6-8 Reps
10-12 Reps
12-15 Reps
-
-
-
3
Lying Leg Curl2 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)3 Sets
AMRAP
-
5
Rear Delt Fly (Machine)5 Sets
10-15 Reps
-
6
Preacher Curl (Barbell)2 Sets
6-10 Reps
-
7
Cable Reverse Curl2 Sets
10-15 Reps
-
8
Neck Curl1 Set
AMRAP
-