Program Description
for myself
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 08, 2024 05:52
- Last EditedJun 09, 2024 06:32
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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
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3-5 reps
1B
Pullover (Dumbbell)
3
6-10 reps
2A
Squat (Barbell)
3
6-8 reps
2B
Overhead Press (Barbell)
3
6-10 reps
2C
Kettlebell Tibialis Raises
3
AMRAP
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
3B
Lateral Raise (Dumbbell)
4
8-10 reps
4
Neck Extension
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
2A
Hanging Leg Raise
3
20 reps
2B
Abs Crunch (Weighted)
3
20-30 reps
2C
Plank
3
0.5-1 mins
3A
R.B Ab Twist
3
20 reps
3B
Side Plank
3
0.5-1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
1B
Single Arm Farmers Carry
3
1 mins
2A
Barbell Row
3
8-12 reps
2B
Lunge (Kettlebell)
3
10 reps
3A
Tricep Pushdown (Cable)
3
10-12 reps
3B
Lat Pulldown
3
8-10 reps
4
Rear Delt Fly (Machine)
3
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
2A
Deadlift (Barbell)
3
6-8 reps
2B
Standing Calf Raise
3
10-12 reps
2C
T-Bar Row
1
8-10 reps
3A
Seated Dumbbell Curl
3
-
3B
Lateral Raise (Dumbbell)
3
-
3C
Rear Delt Fly (Dumbbell)
3
-
4
Neck Curl
3
10-15 reps
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
3-5 Reps
1B
Pullover (Dumbbell)3 Sets
6-10 Reps
2A
Squat (Barbell)3 Sets
6-8 Reps
2B
Overhead Press (Barbell)3 Sets
6-10 Reps
2C
Kettlebell Tibialis Raises3 Sets
AMRAP
3A
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
3B
Lateral Raise (Dumbbell)4 Sets
8-10 Reps
4
Neck Extension3 Sets
10-15 Reps
Day 2
1
Pull-Up (Bodyweight)3 Sets
AMRAP
2A
Hanging Leg Raise3 Sets
20 Reps
2B
Abs Crunch (Weighted)3 Sets
20-30 Reps
2C
Plank3 Sets
0.5-1 mins
3A
R.B Ab Twist3 Sets
20 Reps
3B
Side Plank3 Sets
0.5-1 mins
Day 3
1A
Deadlift (Barbell)3 Sets
3-5 Reps
1B
Single Arm Farmers Carry3 Sets
1 mins
2A
Barbell Row3 Sets
8-12 Reps
2B
Lunge (Kettlebell)3 Sets
10 Reps
3A
Tricep Pushdown (Cable)3 Sets
10-12 Reps
3B
Lat Pulldown3 Sets
8-10 Reps
4
Rear Delt Fly (Machine)3 Sets
Day 4
No exercises added to this day
Day 5
1
Pull-Up (Bodyweight)10 Sets
Day 6
1
Incline Bench Press (Barbell)4 Sets
8-10 Reps
2A
Deadlift (Barbell)3 Sets
6-8 Reps
2B
Standing Calf Raise3 Sets
10-12 Reps
2C
T-Bar Row1 Set
8-10 Reps
3A
Seated Dumbbell Curl3 Sets
-
3B
Lateral Raise (Dumbbell)3 Sets
-
3C
Rear Delt Fly (Dumbbell)3 Sets
-
4
Neck Curl3 Sets
10-15 Reps
Day 7
No exercises added to this day