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Zodd Training Program
by Omar D.
3 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. 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
Jul 20, 2024 05:43
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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
Day 1
1A
Rack Pull (Barbell)
3 Sets
12-15 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
3A
Overhead Press (Barbell)
3 Sets
6-12 Reps
4
Bent Over Lateral Raise
3 Sets
10-15 Reps
5
Tricep Extension (Cable)
3 Sets
8-14 Reps
6
Bench Press (Dumbbell)
4 Sets
10-15 Reps
7
Finger Curl
4 Sets
12-15 Reps
8
Windshield Wipers
4 Sets
AMRAP
9
Neck Extension
4 Sets
10-20 Reps
10
Neck Flexion
2 Sets
10-20 Reps
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