Program Description
NH’s Baki program. Full body program with mix of weight training and band work. This is the advanced version of the program.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedOct 15, 2025 02:02
- Last EditedOct 15, 2025 03:07
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Glutes
9%
Quadriceps
8.3%
Triceps
7.9%
Hamstrings
7.9%
Lats
7.4%
Chest
7%
Biceps
6.7%
Abs
6.6%
Lower Back
5.9%
Front Delts
5%
Neck
4.2%
Calves
4.2%
Middle Delts
2.6%
Forearms
2.6%
Adductors
1.3%
Rear Delts
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Rack Pull (Barbell)
4
8-12 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Bench Press (Close Grip)
4
6-10 reps
-
3B
Bicep Curl (Machine)
4
AMRAP
-
4A
Hyperextension
3
8-12 reps
-
4B
Face Pull
3
AMRAP
-
5A
Decline Push Up
3
AMRAP
-
5B
Neck Curl
3
AMRAP
-
5C
Seated Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-10 reps
-
1B
Shrug (Band)
4
AMRAP
-
2A
Deadlift (Deficit)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
4-6 reps
-
3A
Single Leg Press
4
8-12 reps
-
3B
Wrist Curls
4
8-12 reps
-
4A
Good Morning
4
AMRAP
-
4B
Hanging Leg Raise
4
AMRAP
-
5A
Ring Row
3
AMRAP
-
5B
Abs Crunch (Weighted)
3
AMRAP
-
5C
Neck Extension
3
AMRAP
-
5D
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Shrug (Band)
3
AMRAP
-
2A
Squat (Paused)
4
4-8 reps
-
2B
Pull-Up (Weighted)
4
3-5 reps
-
3A
Seated Overhead Press (Barbell)
4
6-10 reps
-
3B
Overhead Tricep Extension (Cable)
4
AMRAP
-
4A
Ring Push Up
4
AMRAP
-
4B
Bicep Curl (Dumbbell)
4
8-12 reps
-
5A
Ring Row
3
AMRAP
-
5B
Hanging Leg Raise
3
AMRAP
-
5C
Neck Curl
3
AMRAP
-
5D
Seated Calf Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Paused)3 Sets
3-5 Reps
-
1B
Shrug (Band)3 Sets
AMRAP
-
2A
Rack Pull (Barbell)4 Sets
8-12 Reps
-
2B
Pull-Up (Weighted)4 Sets
3-5 Reps
-
3A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
3B
Bicep Curl (Machine)4 Sets
AMRAP
-
4A
Hyperextension3 Sets
8-12 Reps
-
4B
Face Pull3 Sets
AMRAP
-
5A
Decline Push Up3 Sets
AMRAP
-
5B
Neck Curl3 Sets
AMRAP
-
5C
Seated Calf Raise3 Sets
AMRAP
-
Day 2
1A
Bench Press (Barbell)4 Sets
6-10 Reps
-
1B
Shrug (Band)4 Sets
AMRAP
-
2A
Deadlift (Deficit)3 Sets
6-10 Reps
-
2B
Chin-Up (Weighted)3 Sets
4-6 Reps
-
3A
Single Leg Press4 Sets
8-12 Reps
-
3B
Wrist Curls4 Sets
8-12 Reps
-
4A
Good Morning4 Sets
AMRAP
-
4B
Hanging Leg Raise4 Sets
AMRAP
-
5A
Ring Row3 Sets
AMRAP
-
5B
Abs Crunch (Weighted)3 Sets
AMRAP
-
5C
Neck Extension3 Sets
AMRAP
-
5D
Standing Calf Raise3 Sets
AMRAP
-
Day 3
1A
Deadlift (Barbell)3 Sets
3-5 Reps
-
1B
Shrug (Band)3 Sets
AMRAP
-
2A
Squat (Paused)4 Sets
4-8 Reps
-
2B
Pull-Up (Weighted)4 Sets
3-5 Reps
-
3A
Seated Overhead Press (Barbell)4 Sets
6-10 Reps
-
3B
Overhead Tricep Extension (Cable)4 Sets
AMRAP
-
4A
Ring Push Up4 Sets
AMRAP
-
4B
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
5A
Ring Row3 Sets
AMRAP
-
5B
Hanging Leg Raise3 Sets
AMRAP
-
5C
Neck Curl3 Sets
AMRAP
-
5D
Seated Calf Raise3 Sets
AMRAP
-