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Modified Guts Program

by Quinn Ingle
12 athletes joined

Program Description

This is a modified version of Natural Hypertrophy's Guts program. I added more quads and forearm work as well as some rear delt and shoulder isolation work

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2024 08:56
  • Last Edited
    Jun 30, 2025 09:41

Summary

Unleash your strength with the Modified Guts Program, a comprehensive 12-week training plan designed for dedicated lifters. This program features four training days per week, focusing on both upper and lower body supersets to maximize muscle engagement and promote hypertrophy. Each session combines compound and isolation movements, ensuring a balanced approach to building strength and endurance. Whether you're looking to sculpt your physique or enhance your performance, this program will challenge you every step of the way. Get ready to push your limits and achieve your fitness goals!
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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
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
-
1B
Pullover (Dumbbell)
4
8-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
6-12 reps
-
2B
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3A
Single Arm Tricep Extension (Cable)
4
10-15 reps
-
3B
Neck Extension
4
10-20 reps
-
3C
Plank (Weighted)
4
AMRAP
-
3D
Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
4
AMRAP
-
1B
Leg Extension
4
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Preacher Curl (Dumbbell)
4
8-12 reps
-
3A
Calf Raise (Leg Press)
4
10-20 reps
-
3B
Single Leg Press
4
10-15 reps
-
4A
Upright Row (Cable)
4
6-10 reps
-
4B
Seated Row (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Reverse Bicep Curl (Dumbbell)
4
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Neck Curl
4
10-15 reps
-
3A
JM Press
4
8-12 reps
-
3B
Abs Crunch (Weighted)
4
10-15 reps
-
4A
Platz Squat
4
8-12 reps
-
4B
Face Pull
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Trapbar)
4
4 reps
RPE 10
1B
Seated Calf Raise
4
15-20 reps
-
2A
Preacher Curl (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown
4
8-12 reps
-
3A
Lunge (Dumbbell)
4
8-12 reps
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Kettlebell Towel Hold
4
15-30 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
1B
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
2A
Seated Shoulder Press (Dumbbell)
4 Sets
6-12 Reps
-
2B
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3A
Single Arm Tricep Extension (Cable)
4 Sets
10-15 Reps
-
3B
Neck Extension
4 Sets
10-20 Reps
-
3C
Plank (Weighted)
4 Sets
AMRAP
-
3D
Wrist Curls
4 Sets
10-15 Reps
-
Day 2
1A
Wide Grip Pull-Up
4 Sets
AMRAP
-
1B
Leg Extension
4 Sets
10-15 Reps
-
2A
Hyperextension
4 Sets
8-12 Reps
-
2B
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
3A
Calf Raise (Leg Press)
4 Sets
10-20 Reps
-
3B
Single Leg Press
4 Sets
10-15 Reps
-
4A
Upright Row (Cable)
4 Sets
6-10 Reps
-
4B
Seated Row (Cable)
4 Sets
8-12 Reps
-
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
-
1B
Reverse Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2B
Neck Curl
4 Sets
10-15 Reps
-
3A
JM Press
4 Sets
8-12 Reps
-
3B
Abs Crunch (Weighted)
4 Sets
10-15 Reps
-
4A
Platz Squat
4 Sets
8-12 Reps
-
4B
Face Pull
4 Sets
10-15 Reps
-
Day 4
1A
Deadlift (Trapbar)
4 Sets
4 Reps
@10
1B
Seated Calf Raise
4 Sets
15-20 Reps
-
2A
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
2B
Lat Pulldown
4 Sets
8-12 Reps
-
3A
Lunge (Dumbbell)
4 Sets
8-12 Reps
-
3B
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3C
Kettlebell Towel Hold
4 Sets
15-30 mins
-