Program Description
To obtain a V-Taper Physique IMPORTANT: For Maximum gains, do progressive overload as you get stronger, intense Ab workouts that target the all parts such as obliques, lower abs etc. every week days starting Tuesday, then another on Friday; forearm workouts 2-3 times a week with reasonable rest; trap workouts 2 times a week with reasonable dest . REMINDER: Eat, Sleep, and Rest Properly to grow properly. PROTEIN ♾️
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedOct 20, 2025 11:26
- Last EditedOct 29, 2025 01:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.6%
Triceps
14.9%
Lats
13.9%
Front Delts
13.1%
Chest
9.6%
Biceps
8.7%
Middle Delts
7.6%
Abs
5.7%
Rear Delts
5.3%
Forearms
4.6%
Quadriceps
0.4%
Glutes
0.3%
Hamstrings
0.2%
Adductors
0.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Push Up
2
1 mins
-
3A
Push Up
2
1 mins
RPE 8
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Spider Curl
3
12-15 reps
-
6A
Incline Bench Press (Dumbbell)
2
12-15 reps
-
6B
Decline Bench Press (Dumbbell)
2
12-15 reps
-
7
Tricep Extension (Dumbbell)
3
12-15 reps
-
8
Tricep Extension (Cable)
3
12-15 reps
-
9
Lat Pulldown
3
12-15 reps
RPE 9
10
Dumbbell Row
3
12-15 reps
RPE 8.5
11
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
4
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2
Pike Push Up
2
1 mins
-
3
Push Up
2
1 mins
-
4
Push Up
2
1 mins
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
7
Front Raise
3
12-15 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Single Arm Rear Delt Fly (Dumbbell)
3
12-15 reps
-
10
Reverse Pec Deck
3
12-15 reps
-
11
Modified Dragon Fly
3
10-15 reps
-
12
Decline Sit Up (Weighted)
3
1
10-15 reps
5-10 reps
-
-
13
Trap Bar Power Shrug
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
2
AMRAP
-
2
Dip (Bodyweight)
3
12-15 reps
-
3A
Push Up
2
1 mins
-
3B
Decline Push Up
2
1 mins
-
4
Diamond Push Up
2
1 mins
-
5
Push Up
2
1 mins
-
6
Tricep Kickback
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
12-15 reps
-
8
Seated Overhead Press (Dumbbell)
3
12-15 reps
-
9
Front Raise
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Behind The Back Lateral Raise (Cable)
3
12-15 reps
-
12
Reverse Wrist Curl (Dumbbell)
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
AMRAP
-
1C
Dead Hang
3
AMRAP
-
2A
Bicep Curl (Dumbbell)
2
12-15 reps
-
2B
Hammer Curl
2
12-15 reps
-
3
Spider Curl
3
12-15 reps
-
4
Dumbbell Row
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Single Arm Rear Delt Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
9
Hanging Knee Raise
3
1
10 reps
5 reps
-
-
10
Side Crunch (Cable)
3
10-15 reps
-
11
Trap Bar Power Shrug
1
5 mins
-
Week 1
1 / 18 Weeks
Day 3
1
Squat (Bodyweight)1 Set
30 mins
-
Day 2
1A
Wide Grip Pull-Up3 Sets
AMRAP
-
1B
Pull-Up (Bodyweight)4 Sets
AMRAP
-
1C
Dead Hang3 Sets
AMRAP
-
2
Pike Push Up2 Sets
1 mins
-
3
Push Up2 Sets
1 mins
-
4
Push Up2 Sets
1 mins
-
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@10
6
Lateral Raise (Cable)3 Sets
12-15 Reps
@8.5
7
Front Raise3 Sets
12-15 Reps
@10
8
Seated Overhead Press (Dumbbell)3 Sets
12-15 Reps
-
9
Single Arm Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
10
Reverse Pec Deck3 Sets
12-15 Reps
-
11
Modified Dragon Fly3 Sets
10-15 Reps
-
12
Decline Sit Up (Weighted)3 Sets
1 Set
10-15 Reps
5-10 Reps
-
-
13
Trap Bar Power Shrug1 Set
5 mins
-
Day 4
1A
Wide Grip Pull-Up3 Sets
AMRAP
-
1B
Pull-Up (Bodyweight)3 Sets
AMRAP
-
1C
Dead Hang2 Sets
AMRAP
-
2
Dip (Bodyweight)3 Sets
12-15 Reps
-
3A
Push Up2 Sets
1 mins
-
3B
Decline Push Up2 Sets
1 mins
-
4
Diamond Push Up2 Sets
1 mins
-
5
Push Up2 Sets
1 mins
-
6
Tricep Kickback3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
8
Seated Overhead Press (Dumbbell)3 Sets
12-15 Reps
-
9
Front Raise3 Sets
12-15 Reps
-
10
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
11
Behind The Back Lateral Raise (Cable)3 Sets
12-15 Reps
-
12
Reverse Wrist Curl (Dumbbell)1 Set
5 mins
-
Day 5
1A
Wide Grip Pull-Up3 Sets
AMRAP
-
1B
Pull-Up (Bodyweight)3 Sets
AMRAP
-
1C
Dead Hang3 Sets
AMRAP
-
2A
Bicep Curl (Dumbbell)2 Sets
12-15 Reps
-
2B
Hammer Curl2 Sets
12-15 Reps
-
3
Spider Curl3 Sets
12-15 Reps
-
4
Dumbbell Row2 Sets
12-15 Reps
-
5
Lat Pulldown (Close Grip)3 Sets
12-15 Reps
-
6
Seated Row (Cable)3 Sets
12-15 Reps
-
7
Single Arm Rear Delt Cable Fly3 Sets
12-15 Reps
-
8
Reverse Pec Deck3 Sets
12-15 Reps
-
9
Hanging Knee Raise3 Sets
1 Set
10 Reps
5 Reps
-
-
10
Side Crunch (Cable)3 Sets
10-15 Reps
-
11
Trap Bar Power Shrug1 Set
5 mins
-
Day 1
1A
Wide Grip Pull-Up3 Sets
AMRAP
-
1B
Pull-Up (Bodyweight)3 Sets
AMRAP
-
1C
Dead Hang3 Sets
AMRAP
-
2
Push Up2 Sets
1 mins
-
3A
Push Up2 Sets
1 mins
@8
3B
Decline Push Up2 Sets
1 mins
-
4
Diamond Push Up2 Sets
1 mins
-
5
Spider Curl3 Sets
12-15 Reps
-
6A
Incline Bench Press (Dumbbell)2 Sets
12-15 Reps
-
6B
Decline Bench Press (Dumbbell)2 Sets
12-15 Reps
-
7
Tricep Extension (Dumbbell)3 Sets
12-15 Reps
-
8
Tricep Extension (Cable)3 Sets
12-15 Reps
-
9
Lat Pulldown3 Sets
12-15 Reps
@9
10
Dumbbell Row3 Sets
12-15 Reps
@8.5
11
Reverse Wrist Curl (Dumbbell)1 Set
5 mins
-