5.0
(1 rating)
Program Description
A high intensity lower volume 3 day a week routine for cutting, make sure to allocate more calories and carbs before these workouts. Personally I’ll be doing some light cardio 6x a week
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 30, 2024 10:30
- Last EditedJun 18, 2025 11:50
Summary
Embark on a transformative 12-week journey with the "Ai-bodybuilding On a Cut" program, designed for those looking to sculpt their physique while shedding fat. This 3-day-a-week regimen combines effective supersets and compound lifts, including exercises like Incline Dumbbell Bench Press and Romanian Deadlifts, to maximize muscle retention and promote definition. Each session is strategically crafted to challenge your strength and endurance, ensuring you stay motivated and engaged throughout your cutting phase. Get ready to push your limits and achieve the body you've always wanted!
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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
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
3-5 reps
-
1B
Seated Row (Cable)
3
6 reps
-
2
Front Squat (Paused)
3
3-5 reps
-
3A
Overhead Press (Dumbbell)
3
6 reps
-
3B
Pull-Up (Weighted)
2
5 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Bicep Curl (Cable)
3
6 reps
-
5B
Overhead Tricep Extension (Cable)
3
6 reps
-
6
Dead Hang
1
AMRAP
-
7
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
2
6 reps
-
1B
Bench Press (Barbell)
3
6 reps
-
2
Squat (Paused)
3
5 reps
-
3A
Dip (Weighted)
2
8-10 reps
-
3B
Upright Row (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Barbell)
2
6 reps
-
5A
Arnold Press
3
6 reps
-
5B
Lat Pulldown
2
5 reps
-
6
Hammer Curl
3
6 reps
-
7
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
8 reps
-
1B
Pull-Up (Weighted)
3
8 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8 reps
-
2B
Leg Press
2
8 reps
-
3
Clean and Press
2
6 reps
-
4
Shoulder Press (Machine)
2
8 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
7
V-Up
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
3-5 Reps
-
1B
Seated Row (Cable)3 Sets
6 Reps
-
2
Front Squat (Paused)3 Sets
3-5 Reps
-
3A
Overhead Press (Dumbbell)3 Sets
6 Reps
-
3B
Pull-Up (Weighted)2 Sets
5 Reps
-
4
Lateral Raise (Cable)3 Sets
8 Reps
-
5A
Bicep Curl (Cable)3 Sets
6 Reps
-
5B
Overhead Tricep Extension (Cable)3 Sets
6 Reps
-
6
Dead Hang1 Set
AMRAP
-
7
Abs Crunch (Bodyweight)3 Sets
AMRAP
-
Day 2
1A
One Arm Bent Over Row2 Sets
6 Reps
-
1B
Bench Press (Barbell)3 Sets
6 Reps
-
2
Squat (Paused)3 Sets
5 Reps
-
3A
Dip (Weighted)2 Sets
8-10 Reps
-
3B
Upright Row (Dumbbell)2 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)2 Sets
6 Reps
-
5A
Arnold Press3 Sets
6 Reps
-
5B
Lat Pulldown2 Sets
5 Reps
-
6
Hammer Curl3 Sets
6 Reps
-
7
Reverse Abs Crunch (Bodyweight)2 Sets
AMRAP
-
Day 3
1A
Chest Press (Machine)2 Sets
8 Reps
-
1B
Pull-Up (Weighted)3 Sets
8 Reps
-
2A
Romanian Deadlift (Dumbbell)2 Sets
8 Reps
-
2B
Leg Press2 Sets
8 Reps
-
3
Clean and Press2 Sets
6 Reps
-
4
Shoulder Press (Machine)2 Sets
8 Reps
-
5A
Skull Crusher (Barbell)3 Sets
8 Reps
-
5B
Bicep Curl (Barbell)3 Sets
8 Reps
-
6
Bulgarian Split Squat (Dumbbell)2 Sets
10 Reps
-
7
V-Up3 Sets
AMRAP
-