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
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJul 23, 2025 07:38
- Last EditedAug 03, 2025 03:16
Summary
Unlock your muscle-building potential with the 5 Day Fork of Natural Hypertrophy’s Novice Program! Over 12 weeks, this comprehensive plan focuses on five training days each week, utilizing supersets to maximize efficiency and intensity. Each session targets key muscle groups with a variety of exercises, ensuring balanced development and growth. Perfect for those ready to elevate their lifting game, this program is designed to build strength and size while keeping your workouts engaging and effective. Get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.4%
Glutes
9.4%
Triceps
9%
Hamstrings
7.7%
Quadriceps
6.9%
Front Delts
6.4%
Middle Delts
6.4%
Abs
6%
Biceps
5.6%
Rear Delts
5.2%
Chest
4.7%
Lower Back
4.3%
Calves
4.3%
Lats
3.9%
Adductors
3%
Forearms
3%
Abductors
2.6%
Neck
2.1%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
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 Press2 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 Curl2 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 Curl2 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 Press2 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 Curl2 Sets
12-15 Reps
-
1B
Leg Extension2 Sets
8-12 Reps
-
2A
Dip (Weighted)2 Sets
6-8 Reps
-
2B
Hanging Toes To Bar2 Sets
AMRAP
-
3A
Lateral Raise (Dumbbell)2 Sets
15-20 Reps
-
3B
Standing Calf Raise2 Sets
15-20 Reps
-