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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
    Apr 01, 2025 07:27
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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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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
3 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