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
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 24, 2024 09:18
- Last EditedDec 30, 2024 09:15
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Raise4 Sets
15-20 Reps
-
2A
Lat Pulldown4 Sets
10-15 Reps
-
2B
Hyperextension4 Sets
15-20 Reps
-
3A
Split Squat (Dumbbell)4 Sets
10-15 Reps
-
3B
Hip Thrust (Barbell)4 Sets
8-12 Reps
-
4A
Neck Curl4 Sets
10-20 Reps
-
4B
Neck Flexion2 Sets
10-20 Reps
-
Day 3
1A
Incline Bench Press (Barbell)4 Sets
6-10 Reps
-
1B
Face Pull4 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 Raise4 Sets
AMRAP
-
4A
Neck Extension4 Sets
10-20 Reps
-
4B
Neck Flexion2 Sets
10-20 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
1B
Standing Calf Raise4 Sets
10-15 Reps
-
2A
Power Clean4 Sets
8-10 Reps
-
2B
Hyperextension4 Sets
10-12 Reps
-
2C
Towel Grip4 Sets
15-30 mins
-
3A
Leg Press4 Sets
10-15 Reps
-
3B
Power Shrug4 Sets
12-15 Reps
-
4A
Neck Curl4 Sets
10-20 Reps
-
4B
Neck Flexion2 Sets
10-20 Reps
-
Day 5
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Pendlay Row4 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 Raise4 Sets
12-15 Reps
-
3A
Pinwheel Curl4 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 Extension4 Sets
10-20 Reps
-
4B
Neck Flexion2 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 Raise3 Sets
10-15 Reps
-
2C
Tricep Extension (Dumbbell)3 Sets
8-14 Reps
-
3A
Bench Press (Dumbbell)4 Sets
10-15 Reps
-
3B
Finger Curl4 Sets
12-15 Reps
-
3C
Windshield Wipers4 Sets
AMRAP
-
4A
Neck Extension4 Sets
10-20 Reps
-
4B
Neck Flexion4 Sets
10-20 Reps
-