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Train Like Guts

by Prashant S.
1 athletes joined

Program Description

Help you gain strength.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2025 03:01
  • Last Edited
    Mar 09, 2025 04:25
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
25 reps
RPE 10
2
Decline Bench Press (Barbell)
6
25 reps
RPE 10
3
Calf Raise (Bodyweight)
6
15 reps
-
4
Reverse Wrist Curl (Barbell)
1
-
5
Skull Crusher (Barbell)
1
-
6
Bicep Curl (Barbell)
1
-
7
High Pull
1
-
8
Push Press (Barbell)
1
-
9
AD Press
1
-
10
Bent Over Row (Barbell)
1
-
11
Upright Row (Barbell)
1
-
12
Split Jerk
1
-
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
6
25 reps
-
2
Dragon Flag
6
25 reps
-
3
Russian Twist (Dumbbell)
6
25 reps
-
4
Barbell Row
6
25 reps
-
5
Shrug (Barbell)
6
25 reps
-
6
T-Bar Row
6
25 reps
-
7
Stiff Leg Deadlift
6
25 reps
-
8
Calf Raise (Bodyweight)
6
15 reps
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
-
2
Split Squat (Barbell)
1
-
3
Step-Up (Weighted)
1
-
4
Squat (Barbell)
1
-
5
Farmers Walk On Toes
1
-
6
Neck Extension
1
-
7
Neck Curl
1
-
8
Calf Raise (Bodyweight)
1
-
9
Reverse Wrist Curl (Barbell)
1
-
10
Skull Crusher (Barbell)
1
-
11
Bicep Curl (Barbell)
1
-
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
6 Sets
25 Reps
@10
2
Decline Bench Press (Barbell)
6 Sets
25 Reps
@10
3
Calf Raise (Bodyweight)
6 Sets
15 Reps
-
4
Reverse Wrist Curl (Barbell)
1 Set
-
5
Skull Crusher (Barbell)
1 Set
-
6
Bicep Curl (Barbell)
1 Set
-
7
High Pull
1 Set
-
8
Push Press (Barbell)
1 Set
-
9
AD Press
1 Set
-
10
Bent Over Row (Barbell)
1 Set
-
11
Upright Row (Barbell)
1 Set
-
12
Split Jerk
1 Set
-
Day 2
No exercises added to this day
Day 3
1
Decline Crunch
6 Sets
25 Reps
-
2
Dragon Flag
6 Sets
25 Reps
-
3
Russian Twist (Dumbbell)
6 Sets
25 Reps
-
4
Barbell Row
6 Sets
25 Reps
-
5
Shrug (Barbell)
6 Sets
25 Reps
-
6
T-Bar Row
6 Sets
25 Reps
-
7
Stiff Leg Deadlift
6 Sets
25 Reps
-
8
Calf Raise (Bodyweight)
6 Sets
15 Reps
-
9
Reverse Wrist Curl (Barbell)
1 Set
-
10
Skull Crusher (Barbell)
1 Set
-
11
Bicep Curl (Barbell)
1 Set
-
Day 4
No exercises added to this day
Day 5
1
Hamstring Curl
1 Set
-
2
Split Squat (Barbell)
1 Set
-
3
Step-Up (Weighted)
1 Set
-
4
Squat (Barbell)
1 Set
-
5
Farmers Walk On Toes
1 Set
-
6
Neck Extension
1 Set
-
7
Neck Curl
1 Set
-
8
Calf Raise (Bodyweight)
1 Set
-
9
Reverse Wrist Curl (Barbell)
1 Set
-
10
Skull Crusher (Barbell)
1 Set
-
11
Bicep Curl (Barbell)
1 Set
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day