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
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedApr 18, 2024 09:45
- Last EditedJun 18, 2025 10:55
Summary
Unlock your potential with the Natural Hypertrophy - Guts Workout Program, a comprehensive 12-week journey designed to build muscle and strength through a balanced 4-day split. This program focuses on compound movements and targeted isolation exercises, ensuring you hit every major muscle group effectively. With a mix of barbell and dumbbell workouts, you'll engage in high-intensity training that pushes your limits and maximizes hypertrophy. Equip yourself with a full gym and get ready to transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
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 Press3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@10
7
Neck Curl3 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 Raise3 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 Curl3 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 Curls3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)3 Sets
10-15 Reps
@10
3C
JM Press3 Sets
8-12 Reps
@10
4
Lying Leg Raise3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise3 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 Curls3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@10