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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
    Jun 18, 2025 08:44

Summary

**Train Like Guts** is a comprehensive 12-week program designed to push your limits and transform your physique. With daily workouts tailored for seven days a week, you’ll engage in a variety of exercises targeting major muscle groups, including barbell movements like the Incline and Decline Bench Press, alongside bodyweight exercises for overall strength. Perfect for those with access to a garage gym, this program combines intensity and volume to build muscle and endurance, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to unleash your inner strength!
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4.8 Stars with 10, 000+ Ratings
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