5.0
(1 rating)
Program Description
Playing with programming I'm not a trainer, so take that into consideration if you try this program. Push + quads and Pull +ham, 4 days a week Switching tri weekly between exercises in a kind of conjugate style to avoid overuse and tendon problems ..aswell get in all my favourite lifts pick a rest time and stick with that the whole program to have better progression tracking
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJun 27, 2025 12:43
- Last EditedJul 15, 2025 01:04
Summary
Transform your strength training routine with the Gutz Tri Weekly Switch program! Over 18 weeks, you'll engage in a dynamic 4-day split designed to build muscle and enhance performance through targeted supersets. Each session focuses on mastering key movements, gradually increasing intensity as you progress from higher reps to lower, ensuring you develop strength and stability. Perfect for those ready to elevate their training in a garage gym setting, this program emphasizes form and technique, setting you up for long-term success. Get ready to push your limits and see real results!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.9%
Triceps
9.4%
Abs
9.4%
Lats
8.5%
Front Delts
8%
Glutes
8%
Quadriceps
7.5%
Hamstrings
7.5%
Biceps
6.6%
Middle Delts
5.2%
Chest
4.7%
Rear Delts
4.2%
Lower Back
3.8%
Neck
2.8%
Forearms
2.8%
Olympic
0.9%
Adductors
0.5%
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Ring Push Up (Weighted)
2
8-15 reps
-
2B
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larson press
2
8-15 reps
-
1B
standing leg extension
2
8-15 reps
-
2A
ring fly
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
8-15 reps
-
1B
Sissy Squat (Weighted)
2
8-15 reps
-
2A
JM Press
2
8-15 reps
-
2B
Lunge Matrix
2
8-15 reps
-
3A
Chest Press Cable
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Ring Push Up (Weighted)
2
8-15 reps
-
2B
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larson press
2
8-15 reps
-
1B
standing leg extension
2
8-15 reps
-
2A
ring fly
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
8-15 reps
-
1B
Sissy Squat (Weighted)
2
8-15 reps
-
2A
JM Press
2
8-15 reps
-
2B
Lunge Matrix
2
8-15 reps
-
3A
Chest Press Cable
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Ring Push Up (Weighted)
2
8-15 reps
-
2B
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larson press
2
8-15 reps
-
1B
standing leg extension
2
8-15 reps
-
2A
ring fly
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Lu Raise
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
8-15 reps
-
1B
Sissy Squat (Weighted)
2
8-15 reps
-
2A
JM Press
2
8-15 reps
-
2B
Lunge Matrix
2
8-15 reps
-
3A
Chest Press Cable
2
8-15 reps
-
3B
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Front Squat (Barbell)
2
6-8 reps
-
2A
Ring Push Up (Weighted)
2
6-8 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-8 reps
-
3A
Lu Raise
2
6-8 reps
-
3B
Neck Curl
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larson press
2
6-10 reps
-
1B
standing leg extension
2
6-8 reps
-
2A
ring fly
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Lu Raise
2
6-10 reps
-
3B
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
6-10 reps
-
1B
Sissy Squat (Weighted)
2
6-10 reps
-
2A
JM Press
2
6-10 reps
-
2B
Lunge Matrix
2
6-10 reps
-
3A
Chest Press Cable
2
6-10 reps
-
3B
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Front Squat (Barbell)
2
6-8 reps
-
2A
Ring Push Up (Weighted)
2
6-8 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-8 reps
-
3A
Lu Raise
2
6-8 reps
-
3B
Neck Curl
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larson press
2
6-10 reps
-
1B
standing leg extension
2
6-8 reps
-
2A
ring fly
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Lu Raise
2
6-10 reps
-
3B
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
6-10 reps
-
1B
Sissy Squat (Weighted)
2
6-10 reps
-
2A
JM Press
2
6-10 reps
-
2B
Lunge Matrix
2
6-10 reps
-
3A
Chest Press Cable
2
6-10 reps
-
3B
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-8 reps
-
1B
Front Squat (Barbell)
2
6-8 reps
-
2A
Ring Push Up (Weighted)
2
6-8 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-8 reps
-
3A
Lu Raise
2
6-8 reps
-
3B
Neck Curl
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larson press
2
6-10 reps
-
1B
standing leg extension
2
6-8 reps
-
2A
ring fly
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Lu Raise
2
6-10 reps
-
3B
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
chest expander pull apart
2
6-10 reps
-
1B
Sissy Squat (Weighted)
2
6-10 reps
-
2A
JM Press
2
6-10 reps
-
2B
Lunge Matrix
2
6-10 reps
-
3A
Chest Press Cable
2
6-10 reps
-
3B
Neck Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
3A
Pullover (Dumbbell)
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
3A
Bicep Curl (EZ Bar)
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
8-15 reps
-
1B
Rotator Cuff Dumbbell
2
8-15 reps
-
2A
zercher deadlift
2
8-15 reps
-
2B
pelican curl
2
8-15 reps
-
3A
dead hang time
2
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
3A
Pullover (Dumbbell)
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
3A
Bicep Curl (EZ Bar)
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
8-15 reps
-
1B
Rotator Cuff Dumbbell
2
8-15 reps
-
2A
zercher deadlift
2
8-15 reps
-
2B
pelican curl
2
8-15 reps
-
3A
dead hang time
2
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
3A
Pullover (Dumbbell)
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
3A
Bicep Curl (EZ Bar)
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
8-15 reps
-
1B
Rotator Cuff Dumbbell
2
8-15 reps
-
2A
zercher deadlift
2
8-15 reps
-
2B
pelican curl
2
8-15 reps
-
3A
dead hang time
2
-
3B
Modified Dragon Fly
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-8 reps
-
1B
Face Pull
2
6-8 reps
-
2A
Back Extension (Weighted)
2
6-8 reps
-
2B
Preacher Curl (Dumbbell)
2
6-8 reps
-
3A
Hanging Leg Raise
2
6-8 reps
-
3B
Pullover (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
2
6-10 reps
-
2A
Pullover (EZ Bar)
2
6-10 reps
-
2B
Jefferson Curl
2
6-10 reps
-
3A
Hanging Leg Raise
2
6-10 reps
-
3B
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
6-10 reps
-
1B
Rotator Cuff Dumbbell
2
6-10 reps
-
2A
zercher deadlift
2
6-10 reps
-
2B
pelican curl
2
6-10 reps
-
3A
dead hang time
2
-
-
3B
Modified Dragon Fly
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-8 reps
-
1B
Face Pull
2
6-8 reps
-
2A
Back Extension (Weighted)
2
6-8 reps
-
2B
Preacher Curl (Dumbbell)
2
6-8 reps
-
3A
Hanging Leg Raise
2
6-8 reps
-
3B
Pullover (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
2
6-10 reps
-
2A
Pullover (EZ Bar)
2
6-10 reps
-
2B
Jefferson Curl
2
6-10 reps
-
3A
Hanging Leg Raise
2
6-10 reps
-
3B
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
6-10 reps
-
1B
Rotator Cuff Dumbbell
2
6-10 reps
-
2A
zercher deadlift
2
6-10 reps
-
2B
pelican curl
2
6-10 reps
-
3A
dead hang time
2
-
-
3B
Modified Dragon Fly
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-8 reps
-
1B
Face Pull
2
6-8 reps
-
2A
Back Extension (Weighted)
2
6-8 reps
-
2B
Preacher Curl (Dumbbell)
2
6-8 reps
-
3A
Hanging Leg Raise
2
6-8 reps
-
3B
Pullover (Dumbbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
2
6-10 reps
-
2A
Pullover (EZ Bar)
2
6-10 reps
-
2B
Jefferson Curl
2
6-10 reps
-
3A
Hanging Leg Raise
2
6-10 reps
-
3B
Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadow Row
2
6-10 reps
-
1B
Rotator Cuff Dumbbell
2
6-10 reps
-
2A
zercher deadlift
2
6-10 reps
-
2B
pelican curl
2
6-10 reps
-
3A
dead hang time
2
-
-
3B
Modified Dragon Fly
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Incline Bench Press (Barbell)
2
8-15 reps
-
2A
Cossack Squat
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Chest Fly (Dumbbell)
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Deficit Handstand Push Up
2
8-15 reps
-
2A
bent press
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Archer Push Ups
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Incline Bench Press (Barbell)
2
8-15 reps
-
2A
Behind-the-Neck Push Press
2
8-15 reps
-
2B
Cossack Squat
2
8-15 reps
-
3A
Decline Sit Up (Weighted)
2
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Chest Fly (Dumbbell)
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Deficit Handstand Push Up
2
8-15 reps
-
2A
bent press
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Archer Push Ups
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
Incline Bench Press (Barbell)
2
8-15 reps
-
2A
Cossack Squat
2
8-15 reps
-
2B
Behind-the-Neck Push Press
2
8-15 reps
-
3A
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
Chest Fly (Dumbbell)
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
8-15 reps
-
1B
Deficit Handstand Push Up
2
8-15 reps
-
2A
bent press
2
8-15 reps
-
2B
ring tricep extension
2
8-15 reps
-
3A
Archer Push Ups
2
8-15 reps
-
3B
Barbell Roll Up
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-8 reps
-
1B
Incline Bench Press (Barbell)
2
8-15 reps
-
2A
Behind-the-Neck Push Press
2
6-8 reps
-
2B
Cossack Squat
2
6-8 reps
-
3A
Decline Sit Up (Weighted)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
6-10 reps
-
1B
Arnold Press
2
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2B
Chest Fly (Dumbbell)
2
6-10 reps
-
3A
Overhead Press (Barbell)
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
6-10 reps
-
1B
Deficit Handstand Push Up
2
6-10 reps
-
2A
bent press
2
6-10 reps
-
2B
ring tricep extension
2
6-10 reps
-
3A
Barbell Roll Up
2
6-10 reps
-
3B
Archer Push Ups
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-8 reps
-
1B
Incline Bench Press (Barbell)
2
8-15 reps
-
2A
Behind-the-Neck Push Press
2
6-8 reps
-
2B
Cossack Squat
2
6-8 reps
-
3A
Decline Sit Up (Weighted)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
6-10 reps
-
1B
Arnold Press
2
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2B
Chest Fly (Dumbbell)
2
6-10 reps
-
3A
Overhead Press (Barbell)
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
6-10 reps
-
1B
Deficit Handstand Push Up
2
6-10 reps
-
2A
bent press
2
6-10 reps
-
2B
ring tricep extension
2
6-10 reps
-
3A
Barbell Roll Up
2
6-10 reps
-
3B
Archer Push Ups
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-8 reps
-
1B
Incline Bench Press (Barbell)
2
8-15 reps
-
2A
Behind-the-Neck Push Press
2
6-8 reps
-
2B
Cossack Squat
2
6-8 reps
-
3A
Decline Sit Up (Weighted)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
6-10 reps
-
1B
Arnold Press
2
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
2B
Chest Fly (Dumbbell)
2
6-10 reps
-
3A
Overhead Press (Barbell)
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Hack Squat
2
6-10 reps
-
1B
Deficit Handstand Push Up
2
6-10 reps
-
2A
bent press
2
6-10 reps
-
2B
ring tricep extension
2
6-10 reps
-
3A
Barbell Roll Up
2
6-10 reps
-
3B
Archer Push Ups
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
Rear Delt Fly (Cable)
2
8-15 reps
-
3B
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
2
8-15 reps
-
1B
Zottoman Curls
2
8-15 reps
-
2A
Seated Hamstring Curl
2
8-15 reps
-
2B
Reverse Curls
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
Rear Delt Fly (Cable)
2
8-15 reps
-
3B
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
2
8-15 reps
-
1B
Zottoman Curls
2
8-15 reps
-
2A
Seated Hamstring Curl
2
8-15 reps
-
2B
Reverse Curls
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
Rear Delt Fly (Cable)
2
8-15 reps
-
3B
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
2
8-15 reps
-
1B
Zottoman Curls
2
8-15 reps
-
2A
Seated Hamstring Curl
2
8-15 reps
-
2B
Reverse Curls
2
8-15 reps
-
3A
Kroc Row
2
8-15 reps
-
3B
Landmine Twist
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-8 reps
-
1B
Incline Curl (Dumbbell)
2
6-8 reps
-
2A
Pull-Up (Weighted)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Rear Delt Fly (Cable)
2
6-8 reps
-
3B
ab wheel weighted
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
2
6-10 reps
-
1B
Zottoman Curls
2
6-10 reps
-
2A
Seated Hamstring Curl
2
6-10 reps
-
2B
Reverse Curls
2
6-10 reps
-
3A
Kroc Row
2
6-10 reps
-
3B
Landmine Twist
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-8 reps
-
1B
Incline Curl (Dumbbell)
2
6-8 reps
-
2A
Pull-Up (Weighted)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Rear Delt Fly (Cable)
2
6-8 reps
-
3B
ab wheel weighted
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
2
6-10 reps
-
1B
Zottoman Curls
2
6-10 reps
-
2A
Seated Hamstring Curl
2
6-10 reps
-
2B
Reverse Curls
2
6-10 reps
-
3A
Kroc Row
2
6-10 reps
-
3B
Landmine Twist
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-8 reps
-
1B
Incline Curl (Dumbbell)
2
6-8 reps
-
2A
Pull-Up (Weighted)
2
6-8 reps
-
2B
Hammer Curl
2
6-8 reps
-
3A
Rear Delt Fly (Cable)
2
6-8 reps
-
3B
ab wheel weighted
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Deadlift
2
6-10 reps
-
1B
Zottoman Curls
2
6-10 reps
-
2A
Seated Hamstring Curl
2
6-10 reps
-
2B
Reverse Curls
2
6-10 reps
-
3A
Kroc Row
2
6-10 reps
-
3B
Landmine Twist
2
6-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dip (Weighted)2 Sets
8-15 Reps
-
1B
Front Squat (Barbell)2 Sets
8-15 Reps
-
2A
Ring Push Up (Weighted)2 Sets
8-15 Reps
-
2B
Tricep Rope Push Down (Cable)2 Sets
8-15 Reps
-
3A
Lu Raise2 Sets
8-15 Reps
-
3B
Neck Curl2 Sets
8-15 Reps
-
Day 2
1A
Ring Row (Weighted)2 Sets
8-15 Reps
-
1B
Face Pull2 Sets
8-15 Reps
-
2A
Back Extension (Weighted)2 Sets
8-15 Reps
-
2B
Preacher Curl (Dumbbell)2 Sets
8-15 Reps
-
3A
Pullover (Dumbbell)2 Sets
8-15 Reps
-
3B
Hanging Leg Raise2 Sets
8-15 Reps
-
Day 3
1A
ATG Lunge2 Sets
8-15 Reps
-
1B
Incline Bench Press (Barbell)2 Sets
8-15 Reps
-
2A
Cossack Squat2 Sets
8-15 Reps
-
2B
Behind-the-Neck Push Press2 Sets
8-15 Reps
-
3A
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
-
3B
Decline Sit Up (Weighted)2 Sets
8-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)2 Sets
8-15 Reps
-
1B
Incline Curl (Dumbbell)2 Sets
8-15 Reps
-
2A
Pull-Up (Weighted)2 Sets
8-15 Reps
-
2B
Hammer Curl2 Sets
8-15 Reps
-
3A
Rear Delt Fly (Cable)2 Sets
8-15 Reps
-
3B
ab wheel weighted2 Sets
8-15 Reps
-