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Crazy gains muscle crazy

by Calvin W.
5.0
(1 rating)

Program Description

Hypertrophy

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2025 01:19
  • Last Edited
    Jun 18, 2025 12:35

Summary

Unleash your potential with the "Crazy Gains Muscle Crazy" program, a comprehensive 16-week journey designed for serious lifters. Committing to six days a week, you'll engage in a variety of targeted exercises, including neck curls and seated military presses, to maximize muscle growth and strength across all major muscle groups. This program emphasizes progressive overload and includes both dumbbell and machine workouts, ensuring you build muscle efficiently and effectively. Get ready to transform your physique and achieve those crazy gains you've been dreaming of!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
-
2
Bench Press (Smith Machine)
3
AMRAP
-
3
Chest Press (Machine)
3
AMRAP
-
4
Chest Fly (Machine)
3
AMRAP
-
5
Push Up
3
AMRAP
-
6
Wrist Curls
2
10 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
-
2
Cable Low Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Wide Grip Lat Pulldown
3
8 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Preacher Curl (Barbell)
2
AMRAP
-
7
Hammer Curl
2
AMRAP
-
8
Bayesian Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hanging Leg Raise
3
AMRAP
-
8
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Hanging Leg Raise
3
AMRAP
-
3
Hanging Knee Raise
3
AMRAP
-
4
Squat (Barbell)
3
AMRAP
-
5
Walking Lunge
2
50 reps
-
6
Leg Extension
3
AMRAP
-
7
Hamstring Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
AMRAP
-
4
Lateral Raise (Dumbbell)
3
AMRAP
-
5
Incline Curl (Dumbbell)
4
AMRAP
-
6
Alternating Dumbbell Curl
4
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
8
Carter Extensions
3
AMRAP
-
9
Wrist Curls
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Deadlift (Barbell)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Deadlift (Barbell)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Deadlift (Barbell)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Deadlift (Barbell)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Deadlift (Barbell)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Deadlift (Barbell)
3
AMRAP
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Back Extension (Weighted)
2
10 reps
-
3
Romanian Deadlift (Barbell)
3
AMRAP
-
4
Sumo Deadlift (Barbell)
3
-
5
Hamstring Curl
3
AMRAP
-
6
Leg Press
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
8
Standing Calf Raise
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
3
AMRAP
-
2
Neck Flexion
3
AMRAP
-
3
Neck Extension
3
AMRAP
-
4
Wrist Curls
4
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
4
12 reps
-
7
Hanging Leg Raise
4
AMRAP
-
Week 1
1 / 16 Weeks
Day 6
1
Neck Curl
3 Sets
AMRAP
-
2
Neck Flexion
3 Sets
AMRAP
-
3
Neck Extension
3 Sets
AMRAP
-
4
Wrist Curls
4 Sets
10 Reps
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
-
6
Seated Calf Raise
4 Sets
12 Reps
-
7
Hanging Leg Raise
4 Sets
AMRAP
-
Day 4
1
Seated Military Press (Smith Machine)
3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
5
Incline Curl (Dumbbell)
4 Sets
AMRAP
-
6
Alternating Dumbbell Curl
4 Sets
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
-
8
Carter Extensions
3 Sets
AMRAP
-
9
Wrist Curls
2 Sets
AMRAP
-
Day 2
1
Seated Row (Cable)
3 Sets
8 Reps
-
2
Cable Low Row
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
AMRAP
-
6
Preacher Curl (Barbell)
2 Sets
AMRAP
-
7
Hammer Curl
2 Sets
AMRAP
-
8
Bayesian Curl
2 Sets
AMRAP
-
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Bench Press (Smith Machine)
3 Sets
AMRAP
-
3
Chest Press (Machine)
3 Sets
AMRAP
-
4
Chest Fly (Machine)
3 Sets
AMRAP
-
5
Push Up
3 Sets
AMRAP
-
6
Wrist Curls
2 Sets
10 Reps
-
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Cardio
1 Set
5 mins
-
2
Hanging Leg Raise
3 Sets
AMRAP
-
3
Hanging Knee Raise
3 Sets
AMRAP
-
4
Squat (Barbell)
3 Sets
AMRAP
-
5
Walking Lunge
2 Sets
50 Reps
-
6
Leg Extension
3 Sets
AMRAP
-
7
Hamstring Curl
3 Sets
AMRAP
-
Day 5
1
Cardio
1 Set
5 mins
-
2
Back Extension (Weighted)
2 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
AMRAP
-
4
Sumo Deadlift (Barbell)
3 Sets
-
5
Hamstring Curl
3 Sets
AMRAP
-
6
Leg Press
3 Sets
AMRAP
-
7
Seated Calf Raise
3 Sets
AMRAP
-
8
Standing Calf Raise
1 Set
AMRAP
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Calvin W.Age 15, Man
5 months ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Its my lrogrgam