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DTP++

by Bhavin S.

Program Description

DTP (Dynamic Training Principle) High Reps Torso/Limb

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 03:33
  • Last Edited
    Sep 29, 2025 04:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Biceps
14.5%
Upper Back
10.5%
Middle Delts
8.4%
Front Delts
7.7%
Quadriceps
7.1%
Hamstrings
5.9%
Calves
5.6%
Chest
4.8%
Lats
4.3%
Glutes
4.2%
Forearms
2.8%
Abductors
1.7%
Abs
1.6%
Adductors
1.4%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
1C
Incline Bench Press (Dumbbell)
1
20 reps
-
1D
Bent Over Row (Dumbbell)
1
20 reps
-
1E
Incline Bench Press (Dumbbell)
1
10 reps
-
1F
Bent Over Row (Dumbbell)
1
10 reps
-
1G
Incline Bench Press (Dumbbell)
1
5 reps
-
1H
Bent Over Row (Dumbbell)
1
5 reps
-
1I
Incline Bench Press (Dumbbell)
1
5 reps
-
1J
Bent Over Row (Dumbbell)
1
5 reps
-
2A
Bench Press (Dumbbell)
1
10 reps
-
2B
Bent Over Row (Barbell)
1
5 reps
-
2C
Bench Press (Dumbbell)
1
5 reps
-
2D
Bent Over Row (Barbell)
1
5 reps
-
2E
Bench Press (Dumbbell)
1
5 reps
-
2F
Bent Over Row (Barbell)
1
10 reps
-
2G
Bench Press (Dumbbell)
1
20 reps
-
2H
Bent Over Row (Barbell)
1
20 reps
-
2I
Bench Press (Dumbbell)
1
30 reps
-
2J
Bent Over Row (Barbell)
1
30 reps
-
3
Reverse Abs Crunch (Bodyweight)
1
30 reps
-
4A
Dip (Assisted)
1
50 reps
-
4B
Pull-Up (Assisted)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
1C
Incline Bench Press (Dumbbell)
1
20 reps
-
1D
Bent Over Row (Dumbbell)
1
20 reps
-
1E
Incline Bench Press (Dumbbell)
1
10 reps
-
1F
Bent Over Row (Dumbbell)
1
10 reps
-
1G
Incline Bench Press (Dumbbell)
1
5 reps
-
1H
Bent Over Row (Dumbbell)
1
5 reps
-
1I
Incline Bench Press (Dumbbell)
1
5 reps
-
1J
Bent Over Row (Dumbbell)
1
5 reps
-
2A
Bench Press (Dumbbell)
1
10 reps
-
2B
Bent Over Row (Barbell)
1
5 reps
-
2C
Bench Press (Dumbbell)
1
5 reps
-
2D
Bent Over Row (Barbell)
1
5 reps
-
2E
Bench Press (Dumbbell)
1
5 reps
-
2F
Bent Over Row (Barbell)
1
10 reps
-
2G
Bench Press (Dumbbell)
1
20 reps
-
2H
Bent Over Row (Barbell)
1
20 reps
-
2I
Bench Press (Dumbbell)
1
30 reps
-
2J
Bent Over Row (Barbell)
1
30 reps
-
3
Reverse Abs Crunch (Bodyweight)
1
30 reps
-
4A
Dip (Assisted)
1
50 reps
-
4B
Pull-Up (Assisted)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
1C
Incline Bench Press (Dumbbell)
1
20 reps
-
1D
Bent Over Row (Dumbbell)
1
20 reps
-
1E
Incline Bench Press (Dumbbell)
1
10 reps
-
1F
Bent Over Row (Dumbbell)
1
10 reps
-
1G
Incline Bench Press (Dumbbell)
1
5 reps
-
1H
Bent Over Row (Dumbbell)
1
5 reps
-
1I
Incline Bench Press (Dumbbell)
1
5 reps
-
1J
Bent Over Row (Dumbbell)
1
5 reps
-
2A
Bench Press (Dumbbell)
1
10 reps
-
2B
Bent Over Row (Barbell)
1
5 reps
-
2C
Bench Press (Dumbbell)
1
5 reps
-
2D
Bent Over Row (Barbell)
1
5 reps
-
2E
Bench Press (Dumbbell)
1
5 reps
-
2F
Bent Over Row (Barbell)
1
10 reps
-
2G
Bench Press (Dumbbell)
1
20 reps
-
2H
Bent Over Row (Barbell)
1
20 reps
-
2I
Bench Press (Dumbbell)
1
30 reps
-
2J
Bent Over Row (Barbell)
1
30 reps
-
3
Reverse Abs Crunch (Bodyweight)
1
30 reps
-
4A
Dip (Assisted)
1
50 reps
-
4B
Pull-Up (Assisted)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
30 reps
-
1B
Bent Over Row (Dumbbell)
1
30 reps
-
1C
Incline Bench Press (Dumbbell)
1
20 reps
-
1D
Bent Over Row (Dumbbell)
1
20 reps
-
1E
Incline Bench Press (Dumbbell)
1
10 reps
-
1F
Bent Over Row (Dumbbell)
1
10 reps
-
1G
Incline Bench Press (Dumbbell)
1
5 reps
-
1H
Bent Over Row (Dumbbell)
1
5 reps
-
1I
Incline Bench Press (Dumbbell)
1
5 reps
-
1J
Bent Over Row (Dumbbell)
1
5 reps
-
2A
Bench Press (Dumbbell)
1
10 reps
-
2B
Bent Over Row (Barbell)
1
5 reps
-
2C
Bench Press (Dumbbell)
1
5 reps
-
2D
Bent Over Row (Barbell)
1
5 reps
-
2E
Bench Press (Dumbbell)
1
5 reps
-
2F
Bent Over Row (Barbell)
1
10 reps
-
2G
Bench Press (Dumbbell)
1
20 reps
-
2H
Bent Over Row (Barbell)
1
20 reps
-
2I
Bench Press (Dumbbell)
1
30 reps
-
2J
Bent Over Row (Barbell)
1
30 reps
-
3
Reverse Abs Crunch (Bodyweight)
1
30 reps
-
4A
Dip (Assisted)
1
50 reps
-
4B
Pull-Up (Assisted)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
50 reps
-
1B
Calf Raise (Leg Press)
1
50 reps
-
1C
Leg Press
1
40 reps
-
1D
Calf Raise (Leg Press)
1
40 reps
-
1E
Leg Press
1
30 reps
-
1F
Calf Raise (Leg Press)
1
30 reps
-
1G
Leg Press
1
20 reps
-
1H
Calf Raise (Leg Press)
1
20 reps
-
1I
Leg Press
1
10 reps
-
1J
Calf Raise (Leg Press)
1
10 reps
-
1K
Leg Press
1
10 reps
-
1L
Calf Raise (Leg Press)
1
10 reps
-
1M
Leg Press
1
20 reps
-
1N
Calf Raise (Leg Press)
1
20 reps
-
1undefined
Leg Press
1
30 reps
-
1undefined
Calf Raise (Leg Press)
1
30 reps
-
1undefined
Leg Press
1
40 reps
-
1undefined
Calf Raise (Leg Press)
1
40 reps
-
1undefined
Leg Press
1
50 reps
-
1undefined
Calf Raise (Leg Press)
1
50 reps
-
2A
Bicep Curl (Barbell)
1
AMRAP
-
2B
Skull Crusher (Barbell)
1
AMRAP
-
2C
Bicep Curl (Barbell)
1
AMRAP
-
2D
Skull Crusher (Barbell)
1
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
AMRAP
-
3B
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
3C
Hammer Curl (Dumbbell)
3
AMRAP
-
3D
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
4A
Bicep Curl (Cable)
3
AMRAP
-
4B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
4C
Bicep Curl (Cable)
3
AMRAP
-
4D
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
50 reps
-
1B
Calf Raise (Leg Press)
1
50 reps
-
1C
Leg Press
1
40 reps
-
1D
Calf Raise (Leg Press)
1
40 reps
-
1E
Leg Press
1
30 reps
-
1F
Calf Raise (Leg Press)
1
30 reps
-
1G
Leg Press
1
20 reps
-
1H
Calf Raise (Leg Press)
1
20 reps
-
1I
Leg Press
1
10 reps
-
1J
Calf Raise (Leg Press)
1
10 reps
-
1K
Leg Press
1
10 reps
-
1L
Calf Raise (Leg Press)
1
10 reps
-
1M
Leg Press
1
20 reps
-
1N
Calf Raise (Leg Press)
1
20 reps
-
1undefined
Leg Press
1
30 reps
-
1undefined
Calf Raise (Leg Press)
1
30 reps
-
1undefined
Leg Press
1
40 reps
-
1undefined
Calf Raise (Leg Press)
1
40 reps
-
1undefined
Leg Press
1
50 reps
-
1undefined
Calf Raise (Leg Press)
1
50 reps
-
2A
Bicep Curl (Barbell)
1
AMRAP
-
2B
Skull Crusher (Barbell)
1
AMRAP
-
2C
Bicep Curl (Barbell)
1
AMRAP
-
2D
Skull Crusher (Barbell)
1
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
AMRAP
-
3B
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
3C
Hammer Curl (Dumbbell)
3
AMRAP
-
3D
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
4A
Bicep Curl (Cable)
3
AMRAP
-
4B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
4C
Bicep Curl (Cable)
3
AMRAP
-
4D
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
50 reps
-
1B
Calf Raise (Leg Press)
1
50 reps
-
1C
Leg Press
1
40 reps
-
1D
Calf Raise (Leg Press)
1
40 reps
-
1E
Leg Press
1
30 reps
-
1F
Calf Raise (Leg Press)
1
30 reps
-
1G
Leg Press
1
20 reps
-
1H
Calf Raise (Leg Press)
1
20 reps
-
1I
Leg Press
1
10 reps
-
1J
Calf Raise (Leg Press)
1
10 reps
-
1K
Leg Press
1
10 reps
-
1L
Calf Raise (Leg Press)
1
10 reps
-
1M
Leg Press
1
20 reps
-
1N
Calf Raise (Leg Press)
1
20 reps
-
1undefined
Leg Press
1
30 reps
-
1undefined
Calf Raise (Leg Press)
1
30 reps
-
1undefined
Leg Press
1
40 reps
-
1undefined
Calf Raise (Leg Press)
1
40 reps
-
1undefined
Leg Press
1
50 reps
-
1undefined
Calf Raise (Leg Press)
1
50 reps
-
2A
Bicep Curl (Barbell)
1
AMRAP
-
2B
Skull Crusher (Barbell)
1
AMRAP
-
2C
Bicep Curl (Barbell)
1
AMRAP
-
2D
Skull Crusher (Barbell)
1
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
AMRAP
-
3B
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
3C
Hammer Curl (Dumbbell)
3
AMRAP
-
3D
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
4A
Bicep Curl (Cable)
3
AMRAP
-
4B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
4C
Bicep Curl (Cable)
3
AMRAP
-
4D
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
50 reps
-
1B
Calf Raise (Leg Press)
1
50 reps
-
1C
Leg Press
1
40 reps
-
1D
Calf Raise (Leg Press)
1
40 reps
-
1E
Leg Press
1
30 reps
-
1F
Calf Raise (Leg Press)
1
30 reps
-
1G
Leg Press
1
20 reps
-
1H
Calf Raise (Leg Press)
1
20 reps
-
1I
Leg Press
1
10 reps
-
1J
Calf Raise (Leg Press)
1
10 reps
-
1K
Leg Press
1
10 reps
-
1L
Calf Raise (Leg Press)
1
10 reps
-
1M
Leg Press
1
20 reps
-
1N
Calf Raise (Leg Press)
1
20 reps
-
1undefined
Leg Press
1
30 reps
-
1undefined
Calf Raise (Leg Press)
1
30 reps
-
1undefined
Leg Press
1
40 reps
-
1undefined
Calf Raise (Leg Press)
1
40 reps
-
1undefined
Leg Press
1
50 reps
-
1undefined
Calf Raise (Leg Press)
1
50 reps
-
2A
Bicep Curl (Barbell)
1
AMRAP
-
2B
Skull Crusher (Barbell)
1
AMRAP
-
2C
Bicep Curl (Barbell)
1
AMRAP
-
2D
Skull Crusher (Barbell)
1
AMRAP
-
3A
Hammer Curl (Dumbbell)
3
AMRAP
-
3B
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
3C
Hammer Curl (Dumbbell)
3
AMRAP
-
3D
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
4A
Bicep Curl (Cable)
3
AMRAP
-
4B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
4C
Bicep Curl (Cable)
3
AMRAP
-
4D
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
1C
Seated Shoulder Press (Dumbbell)
1
20 reps
-
1D
Upright Row (Dumbbell)
1
20 reps
-
1E
Seated Shoulder Press (Dumbbell)
1
10 reps
-
1F
Upright Row (Dumbbell)
1
10 reps
-
1G
Seated Shoulder Press (Dumbbell)
1
5 reps
-
1H
Upright Row (Dumbbell)
1
5 reps
-
1I
Seated Shoulder Press (Dumbbell)
1
5 reps
-
1J
Upright Row (Dumbbell)
1
5 reps
-
2A
Arnold Press
1
5 reps
-
2B
Arnold Press
1
5 reps
-
2C
Shrug (Dumbbell)
1
5 reps
-
2D
Arnold Press
1
5 reps
-
2E
Shrug (Dumbbell)
1
5 reps
-
2F
Arnold Press
1
10 reps
-
2G
Shrug (Dumbbell)
1
10 reps
-
2H
Arnold Press
1
20 reps
-
2I
Shrug (Dumbbell)
1
20 reps
-
2J
Arnold Press
1
30 reps
-
2K
Shrug (Dumbbell)
1
30 reps
-
3
Sit Up
1
30 reps
-
4A
Dip (Assisted)
1
50 reps
-
4B
Chin-Up (Assisted)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
1C
Seated Shoulder Press (Dumbbell)
1
20 reps
-
1D
Upright Row (Dumbbell)
1
20 reps
-
1E
Seated Shoulder Press (Dumbbell)
1
10 reps
-
1F
Upright Row (Dumbbell)
1
10 reps
-
1G
Seated Shoulder Press (Dumbbell)
1
5 reps
-
1H
Upright Row (Dumbbell)
1
5 reps
-
1I
Seated Shoulder Press (Dumbbell)
1
5 reps
-
1J
Upright Row (Dumbbell)
1
5 reps
-
2A
Arnold Press
1
5 reps
-
2B
Arnold Press
1
5 reps
-
2C
Shrug (Dumbbell)
1
5 reps
-
2D
Arnold Press
1
5 reps
-
2E
Shrug (Dumbbell)
1
5 reps
-
2F
Arnold Press
1
10 reps
-
2G
Shrug (Dumbbell)
1
10 reps
-
2H
Arnold Press
1
20 reps
-
2I
Shrug (Dumbbell)
1
20 reps
-
2J
Arnold Press
1
30 reps
-
2K
Shrug (Dumbbell)
1
30 reps
-
3
Sit Up
1
30 reps
-
4A
Dip (Assisted)
1
50 reps
-
4B
Chin-Up (Assisted)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
1C
Seated Shoulder Press (Dumbbell)
1
20 reps
-
1D
Upright Row (Dumbbell)
1
20 reps
-
1E
Seated Shoulder Press (Dumbbell)
1
10 reps
-
1F
Upright Row (Dumbbell)
1
10 reps
-
1G
Seated Shoulder Press (Dumbbell)
1
5 reps
-
1H
Upright Row (Dumbbell)
1
5 reps
-
1I
Seated Shoulder Press (Dumbbell)
1
5 reps
-
1J
Upright Row (Dumbbell)
1
5 reps
-
2A
Arnold Press
1
5 reps
-
2B
Arnold Press
1
5 reps
-
2C
Shrug (Dumbbell)
1
5 reps
-
2D
Arnold Press
1
5 reps
-
2E
Shrug (Dumbbell)
1
5 reps
-
2F
Arnold Press
1
10 reps
-
2G
Shrug (Dumbbell)
1
10 reps
-
2H
Arnold Press
1
20 reps
-
2I
Shrug (Dumbbell)
1
20 reps
-
2J
Arnold Press
1
30 reps
-
2K
Shrug (Dumbbell)
1
30 reps
-
3
Sit Up
1
30 reps
-
4A
Dip (Assisted)
1
50 reps
-
4B
Chin-Up (Assisted)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
30 reps
-
1B
Upright Row (Dumbbell)
1
30 reps
-
1C
Seated Shoulder Press (Dumbbell)
1
20 reps
-
1D
Upright Row (Dumbbell)
1
20 reps
-
1E
Seated Shoulder Press (Dumbbell)
1
10 reps
-
1F
Upright Row (Dumbbell)
1
10 reps
-
1G
Seated Shoulder Press (Dumbbell)
1
5 reps
-
1H
Upright Row (Dumbbell)
1
5 reps
-
1I
Seated Shoulder Press (Dumbbell)
1
5 reps
-
1J
Upright Row (Dumbbell)
1
5 reps
-
2A
Arnold Press
1
5 reps
-
2B
Arnold Press
1
5 reps
-
2C
Shrug (Dumbbell)
1
5 reps
-
2D
Arnold Press
1
5 reps
-
2E
Shrug (Dumbbell)
1
5 reps
-
2F
Arnold Press
1
10 reps
-
2G
Shrug (Dumbbell)
1
10 reps
-
2H
Arnold Press
1
20 reps
-
2I
Shrug (Dumbbell)
1
20 reps
-
2J
Arnold Press
1
30 reps
-
2K
Shrug (Dumbbell)
1
30 reps
-
3
Sit Up
1
30 reps
-
4A
Dip (Assisted)
1
50 reps
-
4B
Chin-Up (Assisted)
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
6-8 reps
-
1D
Standing Calf Raise
1
AMRAP
-
1E
Squat (Smith Machine)
1
6-8 reps
-
1F
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Bicep Curl (Barbell)
1
AMRAP
-
7B
Skull Crusher (Barbell)
1
AMRAP
-
7C
Bicep Curl (Barbell)
1
AMRAP
-
7D
Skull Crusher (Barbell)
1
AMRAP
-
8A
Hammer Curl (Dumbbell)
3
AMRAP
-
8B
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
8C
Hammer Curl (Dumbbell)
3
AMRAP
-
8D
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
9A
Bicep Curl (Cable)
3
AMRAP
-
9B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
9C
Bicep Curl (Cable)
3
AMRAP
-
9D
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
6-8 reps
-
1D
Standing Calf Raise
1
AMRAP
-
1E
Squat (Smith Machine)
1
6-8 reps
-
1F
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Bicep Curl (Barbell)
1
AMRAP
-
7B
Skull Crusher (Barbell)
1
AMRAP
-
7C
Bicep Curl (Barbell)
1
AMRAP
-
7D
Skull Crusher (Barbell)
1
AMRAP
-
8A
Hammer Curl (Dumbbell)
3
AMRAP
-
8B
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
8C
Hammer Curl (Dumbbell)
3
AMRAP
-
8D
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
9A
Bicep Curl (Cable)
3
AMRAP
-
9B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
9C
Bicep Curl (Cable)
3
AMRAP
-
9D
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
6-8 reps
-
1D
Standing Calf Raise
1
AMRAP
-
1E
Squat (Smith Machine)
1
6-8 reps
-
1F
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Bicep Curl (Barbell)
1
AMRAP
-
7B
Skull Crusher (Barbell)
1
AMRAP
-
7C
Bicep Curl (Barbell)
1
AMRAP
-
7D
Skull Crusher (Barbell)
1
AMRAP
-
8A
Hammer Curl (Dumbbell)
3
AMRAP
-
8B
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
8C
Hammer Curl (Dumbbell)
3
AMRAP
-
8D
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
9A
Bicep Curl (Cable)
3
AMRAP
-
9B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
9C
Bicep Curl (Cable)
3
AMRAP
-
9D
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
6-8 reps
-
1B
Standing Calf Raise
1
AMRAP
-
1C
Squat (Smith Machine)
1
6-8 reps
-
1D
Standing Calf Raise
1
AMRAP
-
1E
Squat (Smith Machine)
1
6-8 reps
-
1F
Standing Calf Raise
1
AMRAP
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7A
Bicep Curl (Barbell)
1
AMRAP
-
7B
Skull Crusher (Barbell)
1
AMRAP
-
7C
Bicep Curl (Barbell)
1
AMRAP
-
7D
Skull Crusher (Barbell)
1
AMRAP
-
8A
Hammer Curl (Dumbbell)
3
AMRAP
-
8B
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
8C
Hammer Curl (Dumbbell)
3
AMRAP
-
8D
Overhead Tricep Extension (Dumbbell)
3
AMRAP
-
9A
Bicep Curl (Cable)
3
AMRAP
-
9B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
9C
Bicep Curl (Cable)
3
AMRAP
-
9D
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
30 Reps
-
1B
Bent Over Row (Dumbbell)
1 Set
30 Reps
-
1C
Incline Bench Press (Dumbbell)
1 Set
20 Reps
-
1D
Bent Over Row (Dumbbell)
1 Set
20 Reps
-
1E
Incline Bench Press (Dumbbell)
1 Set
10 Reps
-
1F
Bent Over Row (Dumbbell)
1 Set
10 Reps
-
1G
Incline Bench Press (Dumbbell)
1 Set
5 Reps
-
1H
Bent Over Row (Dumbbell)
1 Set
5 Reps
-
1I
Incline Bench Press (Dumbbell)
1 Set
5 Reps
-
1J
Bent Over Row (Dumbbell)
1 Set
5 Reps
-
2A
Bench Press (Dumbbell)
1 Set
10 Reps
-
2B
Bent Over Row (Barbell)
1 Set
5 Reps
-
2C
Bench Press (Dumbbell)
1 Set
5 Reps
-
2D
Bent Over Row (Barbell)
1 Set
5 Reps
-
2E
Bench Press (Dumbbell)
1 Set
5 Reps
-
2F
Bent Over Row (Barbell)
1 Set
10 Reps
-
2G
Bench Press (Dumbbell)
1 Set
20 Reps
-
2H
Bent Over Row (Barbell)
1 Set
20 Reps
-
2I
Bench Press (Dumbbell)
1 Set
30 Reps
-
2J
Bent Over Row (Barbell)
1 Set
30 Reps
-
3
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
-
4A
Dip (Assisted)
1 Set
50 Reps
-
4B
Pull-Up (Assisted)
1 Set
50 Reps
-
Day 2
1A
Leg Press
1 Set
50 Reps
-
1B
Calf Raise (Leg Press)
1 Set
50 Reps
-
1C
Leg Press
1 Set
40 Reps
-
1D
Calf Raise (Leg Press)
1 Set
40 Reps
-
1E
Leg Press
1 Set
30 Reps
-
1F
Calf Raise (Leg Press)
1 Set
30 Reps
-
1G
Leg Press
1 Set
20 Reps
-
1H
Calf Raise (Leg Press)
1 Set
20 Reps
-
1I
Leg Press
1 Set
10 Reps
-
1J
Calf Raise (Leg Press)
1 Set
10 Reps
-
1K
Leg Press
1 Set
10 Reps
-
1L
Calf Raise (Leg Press)
1 Set
10 Reps
-
1M
Leg Press
1 Set
20 Reps
-
1N
Calf Raise (Leg Press)
1 Set
20 Reps
-
1undefined
Leg Press
1 Set
30 Reps
-
1undefined
Calf Raise (Leg Press)
1 Set
30 Reps
-
1undefined
Leg Press
1 Set
40 Reps
-
1undefined
Calf Raise (Leg Press)
1 Set
40 Reps
-
1undefined
Leg Press
1 Set
50 Reps
-
1undefined
Calf Raise (Leg Press)
1 Set
50 Reps
-
2A
Bicep Curl (Barbell)
1 Set
AMRAP
-
2B
Skull Crusher (Barbell)
1 Set
AMRAP
-
2C
Bicep Curl (Barbell)
1 Set
AMRAP
-
2D
Skull Crusher (Barbell)
1 Set
AMRAP
-
3A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3C
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3D
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4C
Bicep Curl (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
4D
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 3
1A
Seated Shoulder Press (Dumbbell)
1 Set
30 Reps
-
1B
Upright Row (Dumbbell)
1 Set
30 Reps
-
1C
Seated Shoulder Press (Dumbbell)
1 Set
20 Reps
-
1D
Upright Row (Dumbbell)
1 Set
20 Reps
-
1E
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
-
1F
Upright Row (Dumbbell)
1 Set
10 Reps
-
1G
Seated Shoulder Press (Dumbbell)
1 Set
5 Reps
-
1H
Upright Row (Dumbbell)
1 Set
5 Reps
-
1I
Seated Shoulder Press (Dumbbell)
1 Set
5 Reps
-
1J
Upright Row (Dumbbell)
1 Set
5 Reps
-
2A
Arnold Press
1 Set
5 Reps
-
2B
Arnold Press
1 Set
5 Reps
-
2C
Shrug (Dumbbell)
1 Set
5 Reps
-
2D
Arnold Press
1 Set
5 Reps
-
2E
Shrug (Dumbbell)
1 Set
5 Reps
-
2F
Arnold Press
1 Set
10 Reps
-
2G
Shrug (Dumbbell)
1 Set
10 Reps
-
2H
Arnold Press
1 Set
20 Reps
-
2I
Shrug (Dumbbell)
1 Set
20 Reps
-
2J
Arnold Press
1 Set
30 Reps
-
2K
Shrug (Dumbbell)
1 Set
30 Reps
-
3
Sit Up
1 Set
30 Reps
-
4A
Dip (Assisted)
1 Set
50 Reps
-
4B
Chin-Up (Assisted)
1 Set
50 Reps
-
Day 4
1A
Squat (Smith Machine)
1 Set
6-8 Reps
-
1B
Standing Calf Raise
1 Set
AMRAP
-
1C
Squat (Smith Machine)
1 Set
6-8 Reps
-
1D
Standing Calf Raise
1 Set
AMRAP
-
1E
Squat (Smith Machine)
1 Set
6-8 Reps
-
1F
Standing Calf Raise
1 Set
AMRAP
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7A
Bicep Curl (Barbell)
1 Set
AMRAP
-
7B
Skull Crusher (Barbell)
1 Set
AMRAP
-
7C
Bicep Curl (Barbell)
1 Set
AMRAP
-
7D
Skull Crusher (Barbell)
1 Set
AMRAP
-
8A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8C
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8D
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
9A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
9B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
9C
Bicep Curl (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
9D
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-