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BoostcampPNG

Ultimate Hypertrophy Program

by Sandro Gulishvili

Program Description

•Cover All: All Muscles, All Functions, All Resistance Profiles •One Movement Only Once Per Week •PAINLESS •Utilize Small Portion Of Nucleus Overload •Utilize Small Portion Of Supersets/Giantsets

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2025 04:24
  • Last Edited
    Jul 12, 2025 05:09
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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
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Wide Grip Pull-Up
4
-
2A
Landmine Press
3
10-15 reps
-
2B
Wall Strict Curl
4
10-15 reps
-
3A
Lying Side Lateral Raise
4
10-20 reps
-
3B
Overhead Extension (EZ Bar)
4
6-12 reps
-
3C
Sit Up
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-8 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Single Arm Landmine Row
3
10-15 reps
-
3
Power Shrug
3
8-12 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Decline Ring Push Up
3
10-15 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Preacher Curl (Dumbbell)
3
6-12 reps
-
2B
JM Press
3
6-12 reps
-
3A
Hammer Curl (Dumbbell)
2
10-15 reps
-
3B
Ring Reverse Fly
4
10-15 reps
-
3C
Hanging Leg Raise
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
6-10 reps
-
1B
Close Grip Pull-Up
4
-
2A
Fly Press (Dumbbell)
3
8-12 reps
-
2B
Rope Pronation
4
8-12 reps
-
3A
Powell Raise
4
10-20 reps
-
3B
Rope Tricep Extension
3
10-15 reps
-
3C
Landmine Oblique Twist
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Extension
4
15-20 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Snatch Grip Power Shrug
3
10-15 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Seated Calf Raise
4
15-20 reps
-
Week 1
1 / 12 Weeks
Day 3
1A
Decline Ring Push Up
3 Sets
10-15 Reps
-
1B
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
2A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
2B
JM Press
3 Sets
6-12 Reps
-
3A
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
3B
Ring Reverse Fly
4 Sets
10-15 Reps
-
3C
Hanging Leg Raise
4 Sets
10-15 Reps
-
Day 4
1A
AD Press
3 Sets
6-10 Reps
-
1B
Close Grip Pull-Up
4 Sets
-
2A
Fly Press (Dumbbell)
3 Sets
8-12 Reps
-
2B
Rope Pronation
4 Sets
8-12 Reps
-
3A
Powell Raise
4 Sets
10-20 Reps
-
3B
Rope Tricep Extension
3 Sets
10-15 Reps
-
3C
Landmine Oblique Twist
3 Sets
10-15 Reps
-
Day 1
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
-
1B
Wide Grip Pull-Up
4 Sets
-
2A
Landmine Press
3 Sets
10-15 Reps
-
2B
Wall Strict Curl
4 Sets
10-15 Reps
-
3A
Lying Side Lateral Raise
4 Sets
10-20 Reps
-
3B
Overhead Extension (EZ Bar)
4 Sets
6-12 Reps
-
3C
Sit Up
4 Sets
8-12 Reps
-
Day 5
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
1B
Neck Extension
4 Sets
15-20 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Snatch Grip Power Shrug
3 Sets
10-15 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4B
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 2
1A
Front Squat (Barbell)
3 Sets
6-8 Reps
-
1B
Neck Extension
4 Sets
15-20 Reps
-
2
Single Arm Landmine Row
3 Sets
10-15 Reps
-
3
Power Shrug
3 Sets
8-12 Reps
-
4A
Hyperextension
3 Sets
10-15 Reps
-
4B
Seated Calf Raise
4 Sets
15-20 Reps
-