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Hypertrophy-Cell

by Drew M.
1 athletes joined

Program Description

Late Novice-Early Advanced. Makes use of dumbbells, plus a commercial gym Day 2 and 6. In all seriousness, it’s a hypertrophic focused program that gives the aesthetic I desire with intelligent programming. Hard work required.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 02:01
  • Last Edited
    Jun 18, 2025 07:51

Summary

Unleash your muscle-building potential with Hypertrophy-Cell, a comprehensive 12-week program designed to sculpt and define your physique. Training seven days a week, you'll engage in a variety of supersets that challenge your strength and endurance, focusing on key muscle groups each session. With a mix of bodyweight and dumbbell exercises, this program is tailored for all levels, ensuring you push your limits while maintaining proper form. Get ready to transform your body and elevate your lifting game with dedicated consistency and targeted workouts!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1A
Ring Push Up
3 Sets
AMRAP
-
1B
Pullover (Dumbbell)
3 Sets
6-12 Reps
-
2A
Hammer Curl
3 Sets
6-10 Reps
-
2B
Band Pull Apart
3 Sets
AMRAP
-
2C
Oblique Crunch
3 Sets
AMRAP
-
3A
French Press
3 Sets
6-12 Reps
-
3B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Seated Calf Raise
4 Sets
AMRAP
-
3
Hack Squat
3 Sets
6-12 Reps
-
4
Seated Hamstring Curl
3 Sets
6-15 Reps
-
5
Cable Crunch
3 Sets
10-20 Reps
-
Day 3
1
Burpee
2 Sets
AMRAP
@10
2
Neck Curl
3 Sets
25+ Reps
@7
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
-
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
2B
Skull Crusher
3 Sets
6-12 Reps
-
2C
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
3C
Wrist Curls
3 Sets
10-15 Reps
-
Day 5
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Sissy Squat
3 Sets
AMRAP
-
Day 6
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
T-Bar Row
3 Sets
6-12 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
3B
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Lying Leg Raise
3 Sets
AMRAP
-
Day 7
1
Burpee
1 Set
1 Set
AMRAP
AMRAP
@10
@10
2A
Neck Curl
3 Sets
25+ Reps
@7
2B
Neck Extension
3 Sets
20+ Reps
@7.5