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Donkey Kong Muscle Builder

by Ryan H.
5.0
(1 rating)

Program Description

This workout program is designed to fit a week's worth of the gym into 3 full body days. Each exercise should be done with 3-4 sets, starting each workout with 10 minutes of incline walking as a warm up. Take the last set of every exercise to failure. Progressively overload week to week by adding weight or an extra rep.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 30, 2025 03:02
  • Last Edited
    Sep 03, 2025 02:30

Summary

Unleash your inner strength with the Donkey Kong Muscle Builder program! Over 14 weeks, you'll engage in a comprehensive full-body workout three times a week, designed to sculpt and strengthen every major muscle group. Each session combines compound lifts and isolation exercises, ensuring balanced development and explosive gains. With a full gym at your disposal, you'll tackle a variety of movements, from barbell bench presses to bodyweight pull-ups, all while pushing your limits. Get ready to build muscle and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Triceps
8.3%
Biceps
8.3%
Hamstrings
7.9%
Lats
7.6%
Quadriceps
6.9%
Glutes
6.2%
Front Delts
5.9%
Middle Delts
5.9%
Chest
5.2%
Abs
5.2%
Forearms
4.8%
Rear Delts
4.1%
Neck
3.4%
Lower Back
2.8%
Adductors
2.4%
Calves
1.7%
Abductors
1.7%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bayesian Curl
3
8-12 reps
-
7
Romanian Deadlift (Barbell)
3
6-12 reps
-
8
Calf Raise (Machine)
3
15-20 reps
-
9
Lateral Raise (Cable)
3
12-15 reps
-
10
Rear Delt Fly (Machine)
3
12-15 reps
-
11
Wrist Curls
3
15-30 reps
-
12
Reverse Wrist Curl (Dumbbell)
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Lat Pulldown
3
8-12 reps
-
8
Preacher Curl (Dumbbell)
3
8-12 reps
-
9
Overhead Tricep Extension (Cable)
3
8-12 reps
-
10
Chest Fly (Cable)
3
12-15 reps
-
11
Cable Crunch
3
15-30 reps
-
12
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
-
2
Deadlift (Barbell)
3
1-4 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Single Arm High Row (Cable)
3
12-15 reps
-
8
Tricep Kickback
3
8-12 reps
-
9
Kelso Shrug
3
12-15 reps
-
10
Leg Extension
3
12-15 reps
-
11
Neck Curl
3
15-30 reps
-
12
Neck Extension
3
15-30 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Hack Squat
3 Sets
6-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Bayesian Curl
3 Sets
8-12 Reps
-
7
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
8
Calf Raise (Machine)
3 Sets
15-20 Reps
-
9
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
10
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
11
Wrist Curls
3 Sets
15-30 Reps
-
12
Reverse Wrist Curl (Dumbbell)
3 Sets
15-30 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
12-15 Reps
-
2
Squat (Barbell)
3 Sets
4-8 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
7
Lat Pulldown
3 Sets
8-12 Reps
-
8
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
10
Chest Fly (Cable)
3 Sets
12-15 Reps
-
11
Cable Crunch
3 Sets
15-30 Reps
-
12
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 3
1
Leg Curl
3 Sets
12-15 Reps
-
2
Deadlift (Barbell)
3 Sets
1-4 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Single Arm High Row (Cable)
3 Sets
12-15 Reps
-
8
Tricep Kickback
3 Sets
8-12 Reps
-
9
Kelso Shrug
3 Sets
12-15 Reps
-
10
Leg Extension
3 Sets
12-15 Reps
-
11
Neck Curl
3 Sets
15-30 Reps
-
12
Neck Extension
3 Sets
15-30 Reps
-