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NH & B.O.M hybrid calisthenics program

by Awdre B.
23 athletes joined

Program Description

Gentleman inspired split that uses double progression with free weight and calisthenic movements. This program is best suited for intermediate to early advance lifters. -Recommended days: Monday, Wednesday, Friday, Saturday. Add more sets and reps when progress begins to stall. -Cluster sets by John Bryant: “Cluster Sets—The How, The Why, The What” -Full in depth guide about the program: “The PERFECT Hybrid Calisthenics Program (feat. Bald Omni Man)”

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 09, 2024 11:24
  • Last Edited
    Jul 03, 2025 08:50

Summary

Unlock your potential with the NH & B.O.M hybrid calisthenics program, a comprehensive 12-week journey designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in expertly crafted supersets that blend bodyweight and weighted exercises, targeting both strength and endurance. This program is perfect for anyone looking to build muscle, enhance functional fitness, and develop a well-rounded physique—all from the comfort of your garage gym. Get ready to transform your workouts and achieve results that inspire!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Decline Push Up
4
12-15 reps
RPE 8
3B
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 8
1B
Reverse Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
2A
Seal Row
4
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 8
3A
Incline cable flies
4
12-15 reps
RPE 8
3B
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Heel Elevated Squat
3
8-15 reps
RPE 8.5
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-15 reps
RPE 8
1B
Neck Extension
3
10-20 reps
RPE 6
2A
Chin-Up (Weighted)
3
4-10 reps
RPE 8
2B
Decline Sit Up (Weighted)
3
12-20 reps
RPE 8
3A
Hyperextension
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Skull Crusher (Bodyweight)
1
AMRAP
RPE 10
3A
Upright Row (Barbell)
4
12-15 reps
RPE 8
3B
Dumbbell Row
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Hammer Curl
3
10-20 reps
RPE 8
2A
Ring Guillotine Push-up
4
12-15 reps
RPE 8
2B
Tricep Rope Push Down (Cable)
4
15-20 reps
RPE 8
3A
Upright Row (Barbell)
3
12-15 reps
RPE 8
3B
Dumbbell Row
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
Lying Leg Raise
1
AMRAP
RPE 10
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
1B
Neck Flexion
4
10-20 reps
RPE 6
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2B
GHR sit-ups
3
8-15 reps
RPE 8
3A
Sissy Squat (Weighted)
4
10-15 reps
RPE 8
3B
Standing Calf Raise
4
12-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)
3 Sets
10-15 Reps
@8
1B
Reverse Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8
2A
Seal Row
4 Sets
8-12 Reps
@8
2B
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@8
3A
Incline cable flies
4 Sets
12-15 Reps
@8
3B
Lying Tricep Extension (Barbell)
4 Sets
10-12 Reps
@8
Day 2
1A
Hack Squat
3 Sets
8-15 Reps
@8
1B
Neck Extension
3 Sets
10-20 Reps
@6
2A
Chin-Up (Weighted)
3 Sets
4-10 Reps
@8
2B
Decline Sit Up (Weighted)
3 Sets
12-20 Reps
@8
3A
Hyperextension
4 Sets
10-15 Reps
@8
3B
Standing Calf Raise
4 Sets
10-20 Reps
@8
Day 4
1A
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
1B
Neck Flexion
4 Sets
10-20 Reps
@6
2A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
2B
GHR sit-ups
3 Sets
8-15 Reps
@8
3A
Sissy Squat (Weighted)
4 Sets
10-15 Reps
@8
3B
Standing Calf Raise
4 Sets
12-20 Reps
@8
Day 3
1A
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
@8
1B
Hammer Curl
3 Sets
10-20 Reps
@8
2A
Ring Guillotine Push-up
4 Sets
12-15 Reps
@8
2B
Tricep Rope Push Down (Cable)
4 Sets
15-20 Reps
@8
3A
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
3B
Dumbbell Row
3 Sets
10-12 Reps
@8