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Ultimate Gaynes + Joint v4

by Farrukh Khan
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 09, 2024 01:19
  • Last Edited
    Jun 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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
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 Crunch
3 Sets
-
2
Power Over
3 Sets
10 Reps
-
3
Deadlift (Barbell)
3 Sets
-
4
Zercher Squat (Barbell)
3 Sets
-
5
Lying Leg Curl
3 Sets
-
6
Leg Extension
3 Sets
-
7
Hip Thrust (Dumbbell)
3 Sets
-
8
Brachialis Curl
3 Sets
-
9
Standing Calf Raise
3 Sets
-
10
Dips Between Chairs
3 Sets
-
11
Pull-Up (Bodyweight)
2 Sets
1 Set
2 Reps
-
-
Day 4
1
Windshield Wipers
1 Set
-
2
Oblique Crunch
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Squat (Barbell)
3 Sets
-
5
Inverted Row
3 Sets
-
6
Leg Press
3 Sets
-
7
One Arm Lat Pull Down
3 Sets
-
8
Overhead Tricep Extension (Cable)
3 Sets
-
9
Y Raise
3 Sets
-
10
Abduction & Adduction
12 Sets
-
11
Joint Mobility
1 Set
-
Day 3
1
Swiper
1 Set
-
2
Knee Tuck (Lower Abs)
1 Set
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Hammer Curl
3 Sets
-
5
Reverse cable fly
3 Sets
-
6
Bent Over Row (Barbell)
3 Sets
-
7
Throat Pull
3 Sets
-
8
Face Pull
3 Sets
-
9A
Neck Curl
3 Sets
-
9B
Neck Extension
3 Sets
-
10
Knee Over Toes
1 Set
-
Day 1
1
Lying Leg Raise
3 Sets
-
2
Corkscrew
3 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 Pushdown
3 Sets
-
9
One Arm Lateral Raise (Cable)
3 Sets
-
10
Delt Raise
3 Sets
-
11
Joint Mobility
1 Set
-