Program Description
If you ain't first, your last.
Program Overview
- LevelIntermediate, Novice
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 16, 2024 08:21
- Last EditedJun 21, 2024 01:50
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
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Deadlift (Barbell)
1
6-8 reps
5
Barbell Row
1
8-12 reps
6
Inverted Row
1
AMRAP
7
Pull-Up (Bodyweight)
1
AMRAP
8
Hammer Curl
1
AMRAP
9
Bicep Curl (EZ Bar)
1
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Deadlift (Barbell)
1
6-8 reps
5
Barbell Row
1
8-12 reps
6
Inverted Row
1
AMRAP
7
Pull-Up (Bodyweight)
1
AMRAP
8
Hammer Curl
2
AMRAP
9
Bicep Curl (EZ Bar)
1
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Deadlift (Barbell)
1
6-8 reps
5
Barbell Row
1
8-12 reps
6
Inverted Row
2
AMRAP
7
Pull-Up (Bodyweight)
1
AMRAP
8
Hammer Curl
2
AMRAP
9
Bicep Curl (EZ Bar)
1
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
5
Barbell Row
1
8-12 reps
6
Inverted Row
2
AMRAP
7
Pull-Up (Bodyweight)
1
AMRAP
8
Hammer Curl
2
AMRAP
9
Bicep Curl (EZ Bar)
1
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Good Morning
1
8-10 reps
5
One Arm Bent Over Row
1
8-10 reps
6
Inverted Row
2
AMRAP
7
Pull-Up (Bodyweight)
1
AMRAP
8
Hammer Curl
2
AMRAP
9
Bicep Curl (EZ Bar)
1
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Good Morning
1
1
8-10 reps
10-12 reps
5
One Arm Bent Over Row
1
8-10 reps
6
Inverted Row
2
AMRAP
7
Pull-Up (Bodyweight)
1
AMRAP
8
Hammer Curl
2
AMRAP
9
Bicep Curl (EZ Bar)
1
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Good Morning
1
1
8-10 reps
10-12 reps
5
One Arm Bent Over Row
1
8-10 reps
6
Inverted Row
2
AMRAP
7
Pull-Up (Bodyweight)
1
AMRAP
8
Hammer Curl
2
AMRAP
9
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Good Morning
1
1
8-10 reps
10-12 reps
5
Meadow Row
1
8-10 reps
6
One Arm Bent Over Row
1
8-10 reps
7
Inverted Row
2
AMRAP
8
Pull-Up (Bodyweight)
1
AMRAP
9
Hammer Curl
2
AMRAP
10
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
5
Inverted Row
2
AMRAP
6
Pull-Up (Bodyweight)
1
AMRAP
7
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
5
Inverted Row
2
AMRAP
6
Pull-Up (Bodyweight)
2
AMRAP
7
Bicep Curl (EZ Bar)
1
1
8-10 reps
10-12 reps
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
5
Inverted Row
2
AMRAP
6
Pull-Up (Bodyweight)
2
AMRAP
7
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
8
Reverse Bicep Curl (EZ Bar)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
5
Inverted Row
2
AMRAP
6
Pull-Up (Bodyweight)
2
AMRAP
7
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
10-12 reps
12-15 reps
8
Reverse Bicep Curl (EZ Bar)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
8-10 reps
5
Bench Press (Barbell)
1
8-10 reps
6
Bench Press (Wide Grip)
1
8-10 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
French Press
1
AMRAP
9
Push Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
8-10 reps
5
Bench Press (Barbell)
1
8-10 reps
6
Bench Press (Wide Grip)
1
8-10 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
French Press
2
AMRAP
9
Push Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
8-10 reps
5
Bench Press (Barbell)
1
8-10 reps
6
Bench Press (Wide Grip)
1
8-10 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
French Press
2
AMRAP
9
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
8-10 reps
5
Bench Press (Barbell)
1
8-10 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
French Press
2
AMRAP
9
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
8-10 reps
5
Spoto Press
1
8-10 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
JM Press
1
12-15 reps
9
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
5
Spoto Press
1
8-10 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
JM Press
1
12-15 reps
9
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
5
Spoto Press
1
8-10 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
JM Press
1
12-15 reps
9
Push Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
5
Spoto Press
1
1
8-10 reps
10-12 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
JM Press
1
12-15 reps
9
Push Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
5
Bench Press (Barbell)
1
8-10 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
JM Press
1
12-15 reps
9
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
5
Bench Press (Barbell)
1
8-10 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
JM Press
1
12-15 reps
9
French Press
1
AMRAP
10
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
5
Bench Press (Barbell)
1
8-10 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
JM Press
1
12-15 reps
9
French Press
2
AMRAP
10
Push Up
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Push Press (Barbell)
1
1
8-10 reps
10-12 reps
5
Bench Press (Barbell)
1
8-10 reps
6
Bench Press (Wide Grip)
1
1
8-10 reps
10-12 reps
7
Incline Bench Press (Barbell)
1
8-10 reps
8
JM Press
1
12-15 reps
9
French Press
3
AMRAP
10
Push Up
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Squat (Barbell)
1
8-10 reps
6
Leg Extension
1
8-10 reps
7
Walking Lunge (Dumbbell)
1
AMRAP
8
Forward Jump
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Squat (Barbell)
1
8-10 reps
6
Leg Extension
2
8-10 reps
7
Walking Lunge (Dumbbell)
1
AMRAP
8
Forward Jump
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Squat (Barbell)
1
8-10 reps
6
Leg Extension
2
8-10 reps
7
Walking Lunge (Dumbbell)
1
AMRAP
8
Forward Jump
2
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Squat (Barbell)
1
8-10 reps
6
Leg Extension
2
8-10 reps
7
Walking Lunge (Dumbbell)
2
AMRAP
8
Forward Jump
2
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Box Squat (Barbell)
1
8-10 reps
6
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
7
Leg Extension
2
8-10 reps
8
Forward Jump
2
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Box Squat (Barbell)
1
8-10 reps
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
7
Leg Extension
2
8-10 reps
8
Forward Jump
2
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Box Squat (Barbell)
1
1
8-10 reps
10-12 reps
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
7
Leg Extension
2
8-10 reps
8
Forward Jump
2
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
5
Box Squat (Barbell)
1
1
8-10 reps
10-12 reps
6
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
10-12 reps
7
Leg Extension
2
8-10 reps
8
Forward Jump
2
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
6
Leg Extension
2
8-10 reps
7
Walking Lunge (Dumbbell)
1
AMRAP
8
Forward Jump
1
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
6
Walking Lunge (Dumbbell)
1
AMRAP
7
Leg Extension
2
8-10 reps
8
Forward Jump
2
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
1
8-10 reps
10-12 reps
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
6
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
7
Leg Extension
2
8-10 reps
8
Walking Lunge (Dumbbell)
1
AMRAP
9
Forward Jump
2
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
AMRAP
2
Hanging Toes To Bar
1
AMRAP
3
Dead Hang
1
1 mins
4
Lying Leg Curl
1
2
8-10 reps
10-12 reps
5
Squat (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
6
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
7
Leg Extension
3
8-10 reps
8
Forward Jump
2
6 reps
Week 1
1 / 12 Weeks
Day 2
1
Hanging Leg Raise1 Set
AMRAP
2
Hanging Toes To Bar1 Set
AMRAP
3
Dead Hang1 Set
1 mins
4
Push Press (Barbell)1 Set
8-10 Reps
5
Bench Press (Barbell)1 Set
8-10 Reps
6
Bench Press (Wide Grip)1 Set
8-10 Reps
7
Incline Bench Press (Barbell)1 Set
8-10 Reps
8
French Press1 Set
AMRAP
9
Push Up1 Set
AMRAP
Day 3
1
Hanging Leg Raise1 Set
AMRAP
2
Hanging Toes To Bar1 Set
AMRAP
3
Dead Hang1 Set
1 mins
4
Lying Leg Curl1 Set
1 Set
8-10 Reps
10-12 Reps
5
Squat (Barbell)1 Set
8-10 Reps
6
Leg Extension1 Set
8-10 Reps
7
Walking Lunge (Dumbbell)1 Set
AMRAP
8
Forward Jump1 Set
6 Reps
Day 1
1
Hanging Leg Raise1 Set
AMRAP
2
Hanging Toes To Bar1 Set
AMRAP
3
Dead Hang1 Set
1 mins
4
Deadlift (Barbell)1 Set
6-8 Reps
5
Barbell Row1 Set
8-12 Reps
6
Inverted Row1 Set
AMRAP
7
Pull-Up (Bodyweight)1 Set
AMRAP
8
Hammer Curl1 Set
AMRAP
9
Bicep Curl (EZ Bar)1 Set
8-10 Reps