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Starman Phase 2

by Brandon_Garrett_110608

Program Description

Build strength and endurance in an easy to stick to full body program. Shifting emphasis to different body parts from phase 1

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 04, 2025 07:14
  • Last Edited
    Jun 18, 2025 01:02

Summary

Embark on an 8-week journey with Starman Phase 2, designed to challenge your strength and endurance every day of the week. This comprehensive program integrates a mix of bodyweight exercises, machine work, and cardio sessions, all aimed at sculpting your core and enhancing overall fitness. With targeted movements like Hanging Leg Raises and Cable Crunches, you’ll build a powerful midsection while also incorporating essential rest days to aid recovery. Get ready to elevate your training and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Hatfield Squat
3
3-5 reps
-
3
Seal Row
3
8-15 reps
-
4
Good Morning
2
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
Ring Push Up
2
10-20 reps
-
7A
Hammer Curl
2
8-12 reps
-
7B
Skull Crusher (Dumbbell)
2
8-15 reps
-
8A
Lateral Raise (Dumbbell)
2
15-20 reps
-
8B
Leg Extension
2
15-20 reps
-
8C
Reverse Wrist Curl (Barbell)
2
15-20 reps
-
9A
Neck Extension
2
10-15 reps
-
9B
Standing Calf Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist (Dumbbell)
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Walking Lunge (Dumbbell)
2
15-20 reps
-
4
Overhead Press (Barbell)
3
8-10 reps
-
5
Ring Row
2
8-15 reps
-
6
Hip Thrust (Machine)
3
15-20 reps
-
7A
Incline Curl (Dumbbell)
2
6-10 reps
-
7B
Tricep Pushdown (Cable)
2
10-15 reps
-
8A
Lu Raise
2
10-15 reps
-
8B
Rear Delt Fly (Cable)
2
10-20 reps
-
9A
Cable Cervical Lateral Flexion
2
10-15 reps
-
9B
Upright Row (Barbell)
2
10-15 reps
-
10
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
-
2
Cable Crunch
3
10-15 reps
-
3
Russian Twist
3
10-15 reps
-
4
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Hatfield Squat
3
8-10 reps
-
3
Chest Supported Row (Dumbbell)
3
8-15 reps
-
4
Good Morning
3
8-10 reps
-
5
Lat Pulldown
2
10-15 reps
-
6
AD Press
2
10-15 reps
-
7A
Hammer Curl
2
10-15 reps
-
7B
Skull Crusher (Dumbbell)
2
10-15 reps
-
8A
Lateral Raise (Dumbbell)
2
10-15 reps
-
8B
Leg Extension
2
10-15 reps
-
8C
Reverse Wrist Curl (Barbell)
2
10-15 reps
-
9A
Lying Leg Curl
2
8-12 reps
-
9B
Neck Flexion
2
15-20 reps
-
10
Standing Calf Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 4
1
Hanging Leg Raise
3 Sets
10-15 Reps
-
2
Cable Crunch
3 Sets
10-15 Reps
-
3
Russian Twist
3 Sets
10-15 Reps
-
4
Cardio
1 Set
45 mins
-
Day 6
1
Cardio
1 Set
60 mins
-
Day 7
1
Rest
1 Set
AMRAP
-
Day 5
1
Dip (Bodyweight)
2 Sets
AMRAP
-
2
Hatfield Squat
3 Sets
8-10 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
-
4
Good Morning
3 Sets
8-10 Reps
-
5
Lat Pulldown
2 Sets
10-15 Reps
-
6
AD Press
2 Sets
10-15 Reps
-
7A
Hammer Curl
2 Sets
10-15 Reps
-
7B
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
-
8A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
8B
Leg Extension
2 Sets
10-15 Reps
-
8C
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
-
9A
Lying Leg Curl
2 Sets
8-12 Reps
-
9B
Neck Flexion
2 Sets
15-20 Reps
-
10
Standing Calf Raise
2 Sets
AMRAP
-
Day 2
1
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
2
Cable Crunch
3 Sets
10-15 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
-
4
Cardio
1 Set
45 mins
-
Day 1
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
-
2
Hatfield Squat
3 Sets
3-5 Reps
-
3
Seal Row
3 Sets
8-15 Reps
-
4
Good Morning
2 Sets
8-10 Reps
-
5
Lat Pulldown
2 Sets
10-15 Reps
-
6
Ring Push Up
2 Sets
10-20 Reps
-
7A
Hammer Curl
2 Sets
8-12 Reps
-
7B
Skull Crusher (Dumbbell)
2 Sets
8-15 Reps
-
8A
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
8B
Leg Extension
2 Sets
15-20 Reps
-
8C
Reverse Wrist Curl (Barbell)
2 Sets
15-20 Reps
-
9A
Neck Extension
2 Sets
10-15 Reps
-
9B
Standing Calf Raise
2 Sets
AMRAP
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
-
2
Bench Press (Barbell)
3 Sets
3-5 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
15-20 Reps
-
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
-
5
Ring Row
2 Sets
8-15 Reps
-
6
Hip Thrust (Machine)
3 Sets
15-20 Reps
-
7A
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
7B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
8A
Lu Raise
2 Sets
10-15 Reps
-
8B
Rear Delt Fly (Cable)
2 Sets
10-20 Reps
-
9A
Cable Cervical Lateral Flexion
2 Sets
10-15 Reps
-
9B
Upright Row (Barbell)
2 Sets
10-15 Reps
-
10
Standing Calf Raise
3 Sets
AMRAP
-