Fullawno’s Bootlegged Gains

This program will make you feel encouraged the first 4 weeks. It will feel easily do-able. It will then make you have to take out the discipline complete the workouts. By the last few weeks, you will be hoping it ends soon. Once done however, you will look in the mirror and want to go for another 12 weeks.

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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

Leg Press

Squat (Barbell)

Split Squat (Bodyweight)

Stiff Leg Deadlift

Lying Leg Curl

Seated Calf Raise

Standing Calf Raise

Hip Thrust (Barbell)

Abs Crunch (Bodyweight)

Treadmill

Legs and Abs Y3T

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Chest and Triceps Y3T

Cuban Press

Lateral Raise (Dumbbell)

Standing Front Barbell Raise Overhead

Rear Delt Fly (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Ab Rollout

Shoulders and Abs Y3T

Bent Over Row (Barbell)

Seated Row (Cable)

Wide Grip Lat Pulldown

One Arm Bent Over Row

Dumbbell Bench Pullover

Rack Pull (Barbell)

Back Y3T

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Bicep Curl (EZ Bar)

Sit Up

Biceps, Calves, and Abs Y3T

Rest Day

Sumo Squat

Leg Extension

Leg Curl

Hack Squat

Tricep Extension (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Reverse Fly

Seated Front Raise

Shrug (Dumbbell)

Lying Leg Raise

Pull-Up (Bodyweight)

T-Bar Row

Seated Dumbbell Curl

Preacher Curl (EZ Bar)

Bicep Curl (Cable)

Cable Crunch

Squat (Dumbbell)

Leg Pull-In

Incline Bench Press (Smith Machine)

Bench Press (Smith Machine)

Cable Crossover

Abs Crunch (Weighted)

Deadlift (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Cable)

Bench Press (Close Grip)

Chest and Triceps FST-7

Squat (Smith Machine)

Legs FST-7

Standing Shoulder Press (Dumbbell)

Seated Military Press (Smith Machine)

Kneeling Ab Rollout

Iron Cross

Shoulders and Abs FST-7

Wide Grip Rear Pull-Up

Dumbbell Row

Shrug (Barbell)

Back FST-7

Incline Curl (Dumbbell)

Spider Curl

Calf Raise (Machine)

Biceps and Calves FST-7

Legs and Calves GVT

Chest and Abs GVT

Pull-Up (Weighted)

Back GVT

Arnold Press

Upright Row (Barbell)

Shoulders GVT

Biceps and Triceps GVT

Legs and Calves HIT

Seated Military Press (Barbell)

Rear Delt Fly (Machine)

Skull Crusher (Barbell)

Shoulders, Traps, and Triceps 

Chest Press (Machine)

Chest and Biceps HIT

Underhand Lat Pulldown

Lat Pulldown (Close Grip)

Back and Abs HIT

Legs and Calves DTP EXTREME

Chest and Biceps DTP EXTREME

Bent Over Row (Dumbbell)

Upright Row (Dumbbell)

Straight Arm Pulldown

Back and Abs DTP EXTREME

Partial Lateral Raise (Cable)

Shoulders DTP EXTREME

Incline Bench Press (Barbell)

Skull Crusher (Dumbbell)

Triceps and Calves DTP EXTREME

Chin-Up (Bodyweight)

Walking Lunge (Dumbbell)

Legs DTP EXTREME

Chest Fly (Dumbbell)

Chest and Calves DTP EXTREME

Front Raise

Rear Delt Fly (Cable)

Lying Tricep Extension (Barbell)

Dips Between Chairs

Triceps, Biceps, Abs DTP XTREM

Back and Chest DTP EXTREME

Shoulders / Abs DTP EXTREME

Biceps / Triceps DTP EXTREME

Box Squat (Barbell)

Single Leg Calf Raise (Weighted)

Legs / Calves DTP EXTREME

Bench Press (Barbell)

Tricep Rope Push Down (Cable)

Push Up

Chest / Triceps DTP EXTREME

Single Arm Row (Dumbbell)

Back / Biceps DTP EXTREME

Overhead Press (Barbell)

Back / Biceps DTP Extreme

Single Leg Press

Split Squat (Dumbbell)

Calf Raise (Leg Press)

Legs GVT

Chest / Back GVT

Shoulders / Abs GVT

Biceps / Triceps

FIRST MONTH DONE!!!

HALFWAY DONE!!!

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