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5 Day Fork of Natural Hypertophy’s Novice Program

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Program Description

This program takes NH’s Novice program, splits up the work into 5 days, with modifications to make supersetting more realistic for me and to add volume for muscles I care about at this point in time.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 23, 2025 07:38
  • Last Edited
    Jul 23, 2025 11:46
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10-15 reps
-
1B
French Press
2
8-12 reps
-
2A
Bicep Curl (EZ Bar)
2
6-8 reps
-
2B
Squat (Barbell)
2
4-8 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Back Extension (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
-
2A
Decline Sit Up (Weighted)
2
10-12 reps
-
2B
Neck Curl
2
15-20 reps
-
3A
Shrug (Dumbbell)
2
8-15 reps
-
3B
Hip Thrust (Machine)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
6-10 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-10 reps
-
2A
Calf Raise (Leg Press)
2
15-20 reps
-
2B
Leg Press
2
8-12 reps
-
3A
Rear Delt Fly (Dumbbell)
2
10-20 reps
-
3B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-12 reps
-
1B
Romanian Deadlift (Dumbbell)
2
6-12 reps
-
2A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2B
Incline Curl (Dumbbell)
2
8-12 reps
-
3A
Hip Adductor (Machine)
2
10-15 reps
-
3B
Hip Abductor (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
2
12-15 reps
-
1B
Leg Extension
2
8-12 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Hanging Toes To Bar
2
AMRAP
-
3A
Lateral Raise (Dumbbell)
2
15-20 reps
-
3B
Standing Calf Raise
2
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
1B
French Press
2 Sets
8-12 Reps
-
2A
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
-
2B
Squat (Barbell)
2 Sets
4-8 Reps
-
3A
Rear Delt Fly (Dumbbell)
2 Sets
10-20 Reps
-
3B
Back Extension (Weighted)
2 Sets
10-15 Reps
-
Day 2
1A
Dip (Weighted)
2 Sets
6-8 Reps
-
1B
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-6 Reps
-
2A
Decline Sit Up (Weighted)
2 Sets
10-12 Reps
-
2B
Neck Curl
2 Sets
15-20 Reps
-
3A
Shrug (Dumbbell)
2 Sets
8-15 Reps
-
3B
Hip Thrust (Machine)
2 Sets
8-15 Reps
-
Day 3
1A
Hammer Curl
2 Sets
6-10 Reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-10 Reps
-
2A
Calf Raise (Leg Press)
2 Sets
15-20 Reps
-
2B
Leg Press
2 Sets
8-12 Reps
-
3A
Rear Delt Fly (Dumbbell)
2 Sets
10-20 Reps
-
3B
Reverse Wrist Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 4
1A
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
-
1B
Romanian Deadlift (Dumbbell)
2 Sets
6-12 Reps
-
2A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
2B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
3A
Hip Adductor (Machine)
2 Sets
10-15 Reps
-
3B
Hip Abductor (Machine)
2 Sets
10-15 Reps
-
Day 5
1A
Leg Curl
2 Sets
12-15 Reps
-
1B
Leg Extension
2 Sets
8-12 Reps
-
2A
Dip (Weighted)
2 Sets
6-8 Reps
-
2B
Hanging Toes To Bar
2 Sets
AMRAP
-
3A
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
3B
Standing Calf Raise
2 Sets
15-20 Reps
-