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Natural Hypertrophy - BB/Oly Program
by Javier Bellido Roldan
13 athletes joined
Program Description
Bodybuilding olympic-weightlifting-inspired training program created by Natural Hypertrophy.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding, Olympic Weightlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 03, 2024 04:12
Last Edited
Jun 12, 2024 10:02
down_app
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3-7 Reps
3-7 Reps
3-7 Reps
@6
@7
@9
2
Power Clean
1 Set
1 Set
3 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Squat (Barbell)
3 Sets
3-5 Reps
@9
4
Lu Raise
3 Sets
8-12 Reps
@7
5
Dumbbell Row
4 Sets
10-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@9.5
7
Russian Twist (Dumbbell)
4 Sets
AMRAP
@9.5
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
3-5 Reps
@8.5
@9
2
Tokishi Raises
3 Sets
AMRAP
@9.5
3
Ring Push Up
3 Sets
4-8 Reps
@8
4
Chin-Up (Weighted)
3 Sets
3-5 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@7.5
6
Neck Curl
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8
7
Hyperextension
4 Sets
10-15 Reps
@8
8
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
3-5 Reps
@9.5
2
Upright Row (Barbell)
3 Sets
10-15 Reps
@8
3
Front Squat (Barbell)
4 Sets
4-6 Reps
@9.5
4
Push Press (Barbell)
4 Sets
4-8 Reps
@9
5
Lu Raise
4 Sets
10-15 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
6-10 Reps
@8
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
3
Power Clean
3 Sets
6-10 Reps
@8
4
Seal Row
3 Sets
6-10 Reps
@8
5
Face Pull
1 Set
AMRAP
@10
6
Tokishi Raises
4 Sets
15-20 Reps
@8
7
Neck Extension
4 Sets
10-15 Reps
@7.5
8
Sit Up
4 Sets
AMRAP
@9