logo
Natural Hypertrohpy - Guts Workout Program
by Roshen T.
3 athletes joined
Program Description
An altered vertsion of NH's new Guts routine that caters more to my needs. I added more forarm work, less DB back work since it's easier for me to load barbell. Moved the RDL to Lower 2 instead of DL. Rest you can see what I added.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Apr 18, 2024 09:45
Last Edited
Jun 14, 2024 06:54
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10