Program Description
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Program Overview
- LevelIntermediate, Beginner, Novice, Advanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 09, 2024 01:19
- Last EditedJun 18, 2025 12:51

Summary
Unleash your potential with the Ultimate Gaynes + Joint v4 program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you’ll engage in a balanced mix of bodyweight, barbell, and machine exercises targeting all major muscle groups, ensuring strength gains and improved joint health. With a focus on compound movements like deadlifts and squats, plus dynamic core work, this program will elevate your fitness game and sculpt your physique. Get ready to push your limits and achieve your personal best!
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
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
-
2
Corkscrew
3
-
3
Overhead Press (Dumbbell)
3
-
4
Bench Press (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Chest Fly (Cable)
3
-
7A
Lying Tricep Extension (Barbell)
3
-
7B
Bench Press (Close Grip)
3
-
8
Rocking Pushdown
3
-
9
One Arm Lateral Raise (Cable)
3
-
10
Delt Raise
3
-
11
Joint Mobility
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upper Circle Crunch
3
-
2
Power Over
3
10 reps
-
3
Deadlift (Barbell)
3
-
4
Zercher Squat (Barbell)
3
-
5
Lying Leg Curl
3
-
6
Leg Extension
3
-
7
Hip Thrust (Dumbbell)
3
-
8
Brachialis Curl
3
-
9
Standing Calf Raise
3
-
10
Dips Between Chairs
3
-
11
Pull-Up (Bodyweight)
2
1
2 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swiper
1
-
2
Knee Tuck (Lower Abs)
1
-
3
Incline Bench Press (Dumbbell)
3
-
4
Hammer Curl
3
-
5
Reverse cable fly
3
-
6
Bent Over Row (Barbell)
3
-
7
Throat Pull
3
-
8
Face Pull
3
-
9A
Neck Curl
3
-
9B
Neck Extension
3
-
10
Knee Over Toes
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Windshield Wipers
1
-
2
Oblique Crunch
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Barbell)
3
-
5
Inverted Row
3
-
6
Leg Press
3
-
7
One Arm Lat Pull Down
3
-
8
Overhead Tricep Extension (Cable)
3
-
9
Y Raise
3
-
10
Abduction & Adduction
12
-
11
Joint Mobility
1
-
Week 1
1 / 12 Weeks
Day 2
1
Upper Circle Crunch3 Sets
-
2
Power Over3 Sets
10 Reps
-
3
Deadlift (Barbell)3 Sets
-
4
Zercher Squat (Barbell)3 Sets
-
5
Lying Leg Curl3 Sets
-
6
Leg Extension3 Sets
-
7
Hip Thrust (Dumbbell)3 Sets
-
8
Brachialis Curl3 Sets
-
9
Standing Calf Raise3 Sets
-
10
Dips Between Chairs3 Sets
-
11
Pull-Up (Bodyweight)2 Sets
1 Set
2 Reps
-
-
Day 4
1
Windshield Wipers1 Set
-
2
Oblique Crunch3 Sets
-
3
Romanian Deadlift (Barbell)3 Sets
-
4
Squat (Barbell)3 Sets
-
5
Inverted Row3 Sets
-
6
Leg Press3 Sets
-
7
One Arm Lat Pull Down3 Sets
-
8
Overhead Tricep Extension (Cable)3 Sets
-
9
Y Raise3 Sets
-
10
Abduction & Adduction12 Sets
-
11
Joint Mobility1 Set
-
Day 3
1
Swiper1 Set
-
2
Knee Tuck (Lower Abs)1 Set
-
3
Incline Bench Press (Dumbbell)3 Sets
-
4
Hammer Curl3 Sets
-
5
Reverse cable fly3 Sets
-
6
Bent Over Row (Barbell)3 Sets
-
7
Throat Pull3 Sets
-
8
Face Pull3 Sets
-
9A
Neck Curl3 Sets
-
9B
Neck Extension3 Sets
-
10
Knee Over Toes1 Set
-
Day 1
1
Lying Leg Raise3 Sets
-
2
Corkscrew3 Sets
-
3
Overhead Press (Dumbbell)3 Sets
-
4
Bench Press (Dumbbell)3 Sets
-
5
Preacher Curl (Dumbbell)3 Sets
-
6
Chest Fly (Cable)3 Sets
-
7A
Lying Tricep Extension (Barbell)3 Sets
-
7B
Bench Press (Close Grip)3 Sets
-
8
Rocking Pushdown3 Sets
-
9
One Arm Lateral Raise (Cable)3 Sets
-
10
Delt Raise3 Sets
-
11
Joint Mobility1 Set
-