Operation Fuckboy Fizeek

by Brandon Paez

1 athletes joined

Program Description

get huge

Program Overview

Level
Intermediate, Advanced
Goal
Muscle
Equipment
Full Gym
Program Length
12 weeks
Created
Mar 21, 2026 02:05
Last Edited
Mar 21, 2026 03:56

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.8%

Upper Back

10.5%

Calves

9%

Chest

8.8%

Front Delts

8.6%

Biceps

7.7%

Lats

6.5%

Hamstrings

6.2%

Quadriceps

6.2%

Forearms

5.8%

Rear Delts

5.2%

Glutes

4.9%

Middle Delts

4.1%

Abs

3.4%

Lower Back

1.5%

Abductors

0.6%

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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

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 1

1A

Standing Calf Raise

1

2

1

12+ reps

10+ reps

8+ reps

-

-

-

1B

Seated Calf Raise

3

-

2

Shrug (Barbell)

4

12 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Lat Pulldown (Close Grip)

3

12 reps

-

5

Chest Supported Cable Pulldown

3

12 reps

-

6

Reverse Pec Deck

4

15 reps

-

7

Pullover (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

12 reps

8 reps

5 reps

3 reps

-

-

-

-

2

Incline Chest Press (Machine)

3

12 reps

-

3

Chest Fly (Cable)

3

15 reps

-

4

Shoulder Press (Smith Machine)

3

AMRAP

-

5

Lateral Raise (Dumbbell)

4

AMRAP

-

6

Abs Crunch (Machine)

3

AMRAP

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 3

1A

Seated Calf Raise

3

12 reps

-

1B

Standing Calf Raise

4

12 reps

-

2

Romanian Deadlift (Barbell)

1

1

2

12 reps

10 reps

8 reps

-

-

-

3

Leg Press

3

12 reps

-

4

Pendulum Squat

3

12 reps

-

5

Leg Curl

3

12 reps

-

6

Leg Extension

3

12 reps

-

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 4

1

Skull Crusher (Barbell)

3

12 reps

-

2

Bicep Curl (Dumbbell)

3

AMRAP

-

3

Overhead Tricep Extension (Cable)

3

AMRAP

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Tricep Extension (Cable)

3

12 reps

-

6

Hammer Curl (Dumbbell)

3

12 reps

-

7A

Wrist Curls

3

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

8

Abs Crunch (Machine)

3

12 reps

RPE 10

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 5

1A

Seated Calf Raise

3

AMRAP

-

1B

Standing Calf Raise

4

12 reps

-

2

Rack Pull (Barbell)

3

10 reps

-

3

Seated Wide-Grip Row (Cable)

3

12 reps

-

4

Incline Bench Press (Smith Machine)

3

12 reps

-

5

Lat Pulldown

3

12 reps

-

6

Pec Deck (Machine)

3

12 reps

-

7

Incline Chest Press (Machine)

3

12 reps

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3

12 reps

-

2

Lateral Raise (Dumbbell)

4

AMRAP

-

3

Reverse Pec Deck

4

AMRAP

-

4

Bicep Curl (Dumbbell)

3

AMRAP

-

5

Tricep Extension (Cable)

3

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3

AMRAP

-

Day 3

1A

Seated Calf Raise

3 Sets

12 Reps

-

1B

Standing Calf Raise

4 Sets

12 Reps

-

2

Romanian Deadlift (Barbell)

1 Set

1 Set

2 Sets

12 Reps

10 Reps

8 Reps

-

-

-

3

Leg Press

3 Sets

12 Reps

-

4

Pendulum Squat

3 Sets

12 Reps

-

5

Leg Curl

3 Sets

12 Reps

-

6

Leg Extension

3 Sets

12 Reps

-

Day 5

1A

Seated Calf Raise

3 Sets

AMRAP

-

1B

Standing Calf Raise

4 Sets

12 Reps

-

2

Rack Pull (Barbell)

3 Sets

10 Reps

-

3

Seated Wide-Grip Row (Cable)

3 Sets

12 Reps

-

4

Incline Bench Press (Smith Machine)

3 Sets

12 Reps

-

5

Lat Pulldown

3 Sets

12 Reps

-

6

Pec Deck (Machine)

3 Sets

12 Reps

-

7

Incline Chest Press (Machine)

3 Sets

12 Reps

-

Day 4

1

Skull Crusher (Barbell)

3 Sets

12 Reps

-

2

Bicep Curl (Dumbbell)

3 Sets

AMRAP

-

3

Overhead Tricep Extension (Cable)

3 Sets

AMRAP

-

4

Preacher Curl (Machine)

3 Sets

12 Reps

-

5

Tricep Extension (Cable)

3 Sets

12 Reps

-

6

Hammer Curl (Dumbbell)

3 Sets

12 Reps

-

7A

Wrist Curls

3 Sets

AMRAP

-

7B

Wrist Curls (Straight Bar) // Supported //

3 Sets

AMRAP

-

8

Abs Crunch (Machine)

3 Sets

12 Reps

@10

Day 1

1A

Standing Calf Raise

1 Set

2 Sets

1 Set

12+ Reps

10+ Reps

8+ Reps

-

-

-

1B

Seated Calf Raise

3 Sets

-

2

Shrug (Barbell)

4 Sets

12 Reps

-

3

Seated Wide-Grip Row (Cable)

3 Sets

12 Reps

-

4

Lat Pulldown (Close Grip)

3 Sets

12 Reps

-

5

Chest Supported Cable Pulldown

3 Sets

12 Reps

-

6

Reverse Pec Deck

4 Sets

15 Reps

-

7

Pullover (Machine)

3 Sets

AMRAP

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

8 Reps

5 Reps

3 Reps

-

-

-

-

2

Incline Chest Press (Machine)

3 Sets

12 Reps

-

3

Chest Fly (Cable)

3 Sets

15 Reps

-

4

Shoulder Press (Smith Machine)

3 Sets

AMRAP

-

5

Lateral Raise (Dumbbell)

4 Sets

AMRAP

-

6

Abs Crunch (Machine)

3 Sets

AMRAP

-

Day 6

1

Shoulder Press (Smith Machine)

3 Sets

12 Reps

-

2

Lateral Raise (Dumbbell)

4 Sets

AMRAP

-

3

Reverse Pec Deck

4 Sets

AMRAP

-

4

Bicep Curl (Dumbbell)

3 Sets

AMRAP

-

5

Tricep Extension (Cable)

3 Sets

AMRAP

-

6A

Reverse Wrist Curl (Barbell)

3 Sets

AMRAP

-

6B

Wrist Curls (Straight Bar) // Supported //

3 Sets

AMRAP

-