5.0
(1 rating)
Program Description
General Strength and Hypertrophy
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 15, 2024 08:49
- Last EditedJun 18, 2025 10:52

Summary
Unleash your inner strength with the Hezbollah Destroyer, a 12-week program designed to sculpt your upper and lower body through intense, targeted workouts. Comprising five training days each week, this program emphasizes compound lifts and isolation exercises, ensuring balanced muscle development and explosive power. With a focus on both barbell and dumbbell movements, you'll build a formidable physique while honing your lifting technique. Get ready to push your limits and achieve the results you've always wanted!
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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
15 reps
15 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
8 reps
8 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
12 reps
12 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
3
Bicep Curl (Barbell)
1
3
5 reps
5 reps
RPE 8-9
-
4
Hammer Curl
3
8-12 reps
-
5
JM Press
1
3
10 reps
10 reps
RPE 8
-
6
Wide Grip Pull-Up
3
10-15 reps
-
7
Ab Wheel
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Sissy Squat Weighted
3
10-15 reps
-
3A
Lying Cable Row
2
8-12 reps
-
3B
Kelso Shrug
2
8-12 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
3
Spider Curl
3
10-15 reps
-
4
Preacher Curl (Dumbbell)
3
8-12 reps
-
5
Incline Pushdown (Cable)
3
8-12 reps
-
6
Ab Wheel
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell, Paused)
1
1
1
12-15 reps
8-10 reps
5-8 reps
-
-
-
2
Power Shrug
3
8-12 reps
-
3
Sissy Squat Weighted
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
5
Hamstring Curl
3
10-15 reps
-
6
Standing Calf Raise
1
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
3
10-15 reps
-
2B
Seated Overhead Extension (EZ Bar)
3
10-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4
Cable Crunch
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@8-9
-
2
Lateral Raise (Dumbbell)1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
-
3
Bicep Curl (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@8-9
-
4
Hammer Curl3 Sets
8-12 Reps
-
5
JM Press1 Set
3 Sets
15 Reps
15 Reps
@8
-
6
Wide Grip Pull-Up3 Sets
10-15 Reps
-
7
Ab Wheel3 Sets
12-20 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
8-12 Reps
-
2
Pull-Up (Neutral Grip, Weighted)3 Sets
8-12 Reps
-
3
Spider Curl3 Sets
10-15 Reps
-
4
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
-
5
Incline Pushdown (Cable)3 Sets
8-12 Reps
-
6
Ab Wheel3 Sets
10-15 Reps
-
Day 4
1
High Bar Squat (Barbell, Paused)1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
-
-
-
2
Power Shrug3 Sets
8-12 Reps
-
3
Sissy Squat Weighted3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
-
5
Hamstring Curl3 Sets
10-15 Reps
-
6
Standing Calf Raise1 Set
10-15 Reps
-
Day 5
1A
Dip (Weighted)3 Sets
AMRAP
-
1B
Chin-Up (Weighted)3 Sets
AMRAP
-
2A
Incline Curl (Dumbbell)3 Sets
10-15 Reps
-
2B
Seated Overhead Extension (EZ Bar)3 Sets
10-15 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
4
Cable Crunch3 Sets
AMRAP
-
Day 2
1
High Bar Squat (Barbell)1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
-
-
-
2
Sissy Squat Weighted3 Sets
10-15 Reps
-
3A
Lying Cable Row2 Sets
8-12 Reps
-
3B
Kelso Shrug2 Sets
8-12 Reps
-
4
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
-
5
Hamstring Curl3 Sets
10-15 Reps
-
6
Standing Calf Raise1 Set
10-15 Reps
-