logo
BoostcampPNG

Zodd Training Program

by Omar D.
12 athletes joined

Program Description

THIS IS NOT MY OWN PROGRAM. THIS IS A PROGRAM FROM NATURAL HYPERTROPHY. ALL CREDIT GOES TO HIM. I only brought his program from YouTube to boost camp for his followers to enjoy. Neck Training: 10-12 sets of neck curls (all directions) for a total of 100-180 reps per week, reps per set never lower than 10/ higher than 20, 4 sets max per day, to superset with other lifts. There are two types of men on this Earth those with realistic goals and those who dare to dream. If you clicked on this program you are from the second category. When you visualize your perfect physique what you see isn't just some weak six pack or a little bit of muscle on your chest, instead you picture a hunk of mass and veins the likes of which would give your average lifter nightmares. If this sounds like you, I welcome thee to the Zodd training program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 24, 2024 09:18
  • Last Edited
    Oct 13, 2024 12:07
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
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
Rack Pull (Barbell)
3
12-15 reps
1B
Bicep Curl (Dumbbell)
3
10-12 reps
2A
Overhead Press (Barbell)
3
6-12 reps
2B
Bent Over Lateral Raise
3
10-15 reps
2C
Tricep Extension (Dumbbell)
3
8-14 reps
3A
Bench Press (Dumbbell)
4
10-15 reps
3B
Finger Curl
4
12-15 reps
3C
Windshield Wipers
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
3
12-15 reps
2
Bicep Curl (Dumbbell)
3
10-12 reps
3A
Overhead Press (Barbell)
3
6-12 reps
4
Bent Over Lateral Raise
3
10-15 reps
5
Tricep Extension (Cable)
3
8-14 reps
6
Bench Press (Dumbbell)
4
10-15 reps
7
Finger Curl
4
12-15 reps
8
Windshield Wipers
4
AMRAP
9
Neck Extension
4
10-20 reps
10
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
6-10 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Lat Pulldown
4
10-15 reps
2B
Hyperextension
4
15-20 reps
3A
Split Squat (Dumbbell)
4
10-15 reps
3B
Hip Thrust (Barbell)
4
8-12 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
6-10 reps
1B
Face Pull
4
15-20 reps
2A
Chin-Up (Weighted)
4
4-8 reps
2B
Skull Crusher (Barbell)
4
6-12 reps
3A
Preacher Curl (EZ Bar)
4
8-20 reps
3B
Upright Row (Barbell)
4
10-12 reps
3C
Hanging Leg Raise
4
AMRAP
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
1B
Standing Calf Raise
4
10-15 reps
2A
Power Clean
4
8-10 reps
2B
Hyperextension
4
10-12 reps
2C
Towel Grip
4
15-30 mins
3A
Leg Press
4
10-15 reps
3B
Power Shrug
4
12-15 reps
4A
Neck Curl
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pendlay Row
4
8-12 reps
2A
Bicep Curl (EZ Bar)
4
6-10 reps
2B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
2C
Lu Raise
4
12-15 reps
3A
Pinwheel Curl
4
8-12 reps
3B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
3C
Decline Sit Up (Weighted)
4
10-15 reps
4A
Neck Extension
4
10-20 reps
4B
Neck Flexion
2
10-20 reps
Week 1
1 / 12 Weeks
Day 2
1A
Squat (Barbell)
4 Sets
6-10 Reps
1B
Seated Calf Raise
4 Sets
15-20 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Hyperextension
4 Sets
15-20 Reps
3A
Split Squat (Dumbbell)
4 Sets
10-15 Reps
3B
Hip Thrust (Barbell)
4 Sets
8-12 Reps
4A
Neck Curl
4 Sets
10-20 Reps
4B
Neck Flexion
2 Sets
10-20 Reps
Day 3
1A
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
1B
Face Pull
4 Sets
15-20 Reps
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
2B
Skull Crusher (Barbell)
4 Sets
6-12 Reps
3A
Preacher Curl (EZ Bar)
4 Sets
8-20 Reps
3B
Upright Row (Barbell)
4 Sets
10-12 Reps
3C
Hanging Leg Raise
4 Sets
AMRAP
4A
Neck Extension
4 Sets
10-20 Reps
4B
Neck Flexion
2 Sets
10-20 Reps
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
1B
Standing Calf Raise
4 Sets
10-15 Reps
2A
Power Clean
4 Sets
8-10 Reps
2B
Hyperextension
4 Sets
10-12 Reps
2C
Towel Grip
4 Sets
15-30 mins
3A
Leg Press
4 Sets
10-15 Reps
3B
Power Shrug
4 Sets
12-15 Reps
4A
Neck Curl
4 Sets
10-20 Reps
4B
Neck Flexion
2 Sets
10-20 Reps
Day 5
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Pendlay Row
4 Sets
8-12 Reps
2A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
10-15 Reps
2C
Lu Raise
4 Sets
12-15 Reps
3A
Pinwheel Curl
4 Sets
8-12 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
3C
Decline Sit Up (Weighted)
4 Sets
10-15 Reps
4A
Neck Extension
4 Sets
10-20 Reps
4B
Neck Flexion
2 Sets
10-20 Reps
Day 1
1A
Rack Pull (Barbell)
3 Sets
12-15 Reps
1B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
2A
Overhead Press (Barbell)
3 Sets
6-12 Reps
2B
Bent Over Lateral Raise
3 Sets
10-15 Reps
2C
Tricep Extension (Dumbbell)
3 Sets
8-14 Reps
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
3B
Finger Curl
4 Sets
12-15 Reps
3C
Windshield Wipers
4 Sets
AMRAP
4A
Neck Extension
4 Sets
10-20 Reps
4B
Neck Flexion
4 Sets
10-20 Reps