5.0
(1 rating)
Program Description
Playing with programming I'm not a trainer, so take that into consideration if you try this program. Push + quads and Pull +ham, 4 days a week Switching biweekly between exercises in a kind of conjugate style to avoid overuse and tendon injury.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 23, 2025 12:55
- Last EditedJul 15, 2025 01:04
Summary
Transform your training with the Gutz Biweekly Switch, a dynamic 12-week program designed for serious lifters looking to elevate their strength and conditioning. Comprising four days of targeted workouts each week, this program focuses on supersets that challenge your muscles with a mix of weighted and bodyweight exercises. Expect to refine your form while progressively increasing intensity, ensuring you build a solid foundation before pushing your limits. Perfect for those with access to a garage gym, this plan will keep you motivated and engaged as you work towards your fitness goals.
To Start The Program
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2. Click on the link
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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
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Ring Push Up (Weighted)
2
8-15 reps
-
2B
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3
Lu Raise
2
8-15 reps
-
4
ring fly
2
8-15 reps
-
5
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Platz Squat
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Chest Fly (Dumbbell)
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Tricep Rope Push Down (Cable)
2
8-15 reps
-
2B
Ring Push Up (Weighted)
2
8-15 reps
-
3A
ring fly
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Platz Squat
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Chest Fly (Dumbbell)
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8-15 reps
-
1B
Front Squat (Barbell)
2
8-15 reps
-
2A
Ring Push Up (Weighted)
2
8-15 reps
-
2B
Tricep Rope Push Down (Cable)
2
8-15 reps
-
3
Lu Raise
2
8-15 reps
-
4
ring fly
2
8-15 reps
-
5
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-15 reps
-
1B
Larson press
2
8-15 reps
-
2A
Platz Squat
2
8-15 reps
-
2B
Skull Crusher (Dumbbell)
2
8-15 reps
-
3A
Chest Fly (Dumbbell)
2
8-15 reps
-
3B
Lu Raise
2
8-15 reps
-
3C
Neck Curl
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
-
1B
Front Squat (Barbell)
2
6-10 reps
-
2A
Ring Push Up (Weighted)
2
6-10 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-10 reps
-
3A
ring fly
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
1B
Larson press
2
6-10 reps
-
2A
Platz Squat
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Chest Fly (Dumbbell)
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
-
1B
Front Squat (Barbell)
2
6-10 reps
-
2A
Ring Push Up (Weighted)
2
6-10 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-10 reps
-
3A
ring fly
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
1B
Larson press
2
6-10 reps
-
2A
Platz Squat
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Chest Fly (Dumbbell)
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
-
1B
Front Squat (Barbell)
2
6-10 reps
-
2A
Ring Push Up (Weighted)
2
6-10 reps
-
2B
Tricep Rope Push Down (Cable)
2
6-10 reps
-
3A
ring fly
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
-
1B
Larson press
2
6-10 reps
-
2A
Platz Squat
2
6-10 reps
-
2B
Skull Crusher (Dumbbell)
2
6-10 reps
-
3A
Chest Fly (Dumbbell)
2
6-10 reps
-
3B
Lu Raise
2
6-10 reps
-
3C
Neck Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2C
Pullover (Dumbbell)
2
8-15 reps
-
3A
circus press
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
2C
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Landmine Clean And Press
2
8-15 reps
-
3B
Seated Goodmorning atg
2
8-15 reps
-
3C
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2C
Pullover (Dumbbell)
2
8-15 reps
-
3A
circus press
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
2C
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Landmine Clean And Press
2
8-15 reps
-
3B
Seated Goodmorning atg
2
8-15 reps
-
3C
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
8-15 reps
-
1B
Face Pull
2
8-15 reps
-
2A
Back Extension (Weighted)
2
8-15 reps
-
2B
Preacher Curl (Dumbbell)
2
8-15 reps
-
2C
Pullover (Dumbbell)
2
8-15 reps
-
3A
circus press
2
8-15 reps
-
3B
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
8-15 reps
-
1B
Single Arm Row (Cable)
2
8-15 reps
-
2A
Pullover (EZ Bar)
2
8-15 reps
-
2B
Jefferson Curl
2
8-15 reps
-
2C
Bicep Curl (EZ Bar)
2
8-15 reps
-
3A
Landmine Clean And Press
2
8-15 reps
-
3B
Seated Goodmorning atg
2
8-15 reps
-
3C
Hanging Leg Raise
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-10 reps
-
1B
Face Pull
2
6-10 reps
-
2A
Back Extension (Weighted)
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
2C
Pullover (Dumbbell)
2
6-10 reps
-
3A
circus press
2
6-10 reps
-
3B
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
1
6-10 reps
-
2A
Jefferson Curl
1
6-10 reps
-
2B
Bicep Curl (EZ Bar)
1
6-10 reps
-
2C
Pullover (EZ Bar)
1
6-10 reps
-
3A
Landmine Clean And Press
1
6-10 reps
-
3B
Seated Goodmorning atg
2
6-10 reps
-
3C
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-10 reps
-
1B
Face Pull
2
6-10 reps
-
2A
Back Extension (Weighted)
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
2C
Pullover (Dumbbell)
2
6-10 reps
-
3A
circus press
2
6-10 reps
-
3B
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
1
6-10 reps
-
2A
Jefferson Curl
1
6-10 reps
-
2B
Bicep Curl (EZ Bar)
1
6-10 reps
-
2C
Pullover (EZ Bar)
1
6-10 reps
-
3A
Landmine Clean And Press
1
6-10 reps
-
3B
Seated Goodmorning atg
2
6-10 reps
-
3C
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Ring Row (Weighted)
2
6-10 reps
-
1B
Face Pull
2
6-10 reps
-
2A
Back Extension (Weighted)
2
6-10 reps
-
2B
Preacher Curl (Dumbbell)
2
6-10 reps
-
2C
Pullover (Dumbbell)
2
6-10 reps
-
3A
circus press
2
6-10 reps
-
3B
Hanging Leg Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
6-10 reps
-
1B
Single Arm Row (Cable)
1
6-10 reps
-
2A
Jefferson Curl
1
6-10 reps
-
2B
Bicep Curl (EZ Bar)
1
6-10 reps
-
2C
Pullover (EZ Bar)
1
6-10 reps
-
3A
Landmine Clean And Press
1
6-10 reps
-
3B
Seated Goodmorning atg
2
6-10 reps
-
3C
Hanging Leg Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
AD Press
2
8-15 reps
-
2A
Cossack Squat
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Chest Fly (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
tricep push down band
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Archer Push Ups
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
AD Press
2
8-15 reps
-
2A
Cossack Squat
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Chest Fly (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
tricep push down band
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Archer Push Ups
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
8-15 reps
-
1B
AD Press
2
8-15 reps
-
2A
Cossack Squat
2
8-15 reps
-
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
-
3A
Behind-the-Neck Push Press
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Chest Fly (Cable)
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
8-15 reps
-
1B
Arnold Press
2
8-15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
-
2B
tricep push down band
2
8-15 reps
-
3A
Overhead Press (Barbell)
2
8-15 reps
-
3B
Decline Sit Up (Weighted)
2
8-15 reps
-
3C
Archer Push Ups
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-10 reps
-
1B
AD Press
2
6-10 reps
-
2A
Cossack Squat
2
6-10 reps
-
2B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3A
Behind-the-Neck Push Press
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Chest Fly (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
1
6-10 reps
-
1B
Arnold Press
1
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
2B
tricep push down band
1
6-10 reps
-
3A
Overhead Press (Barbell)
1
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Archer Push Ups
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-10 reps
-
1B
AD Press
2
6-10 reps
-
2A
Cossack Squat
2
6-10 reps
-
2B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3A
Behind-the-Neck Push Press
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Chest Fly (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
1
6-10 reps
-
1B
Arnold Press
1
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
2B
tricep push down band
1
6-10 reps
-
3A
Overhead Press (Barbell)
1
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Archer Push Ups
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
ATG Lunge
2
6-10 reps
-
1B
AD Press
2
6-10 reps
-
2A
Cossack Squat
2
6-10 reps
-
2B
Overhead Tricep Extension (Cable)
2
6-10 reps
-
3A
Behind-the-Neck Push Press
2
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Chest Fly (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
1
6-10 reps
-
1B
Arnold Press
1
6-10 reps
-
2A
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
-
2B
tricep push down band
1
6-10 reps
-
3A
Overhead Press (Barbell)
1
6-10 reps
-
3B
Decline Sit Up (Weighted)
2
6-10 reps
-
3C
Archer Push Ups
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
Rear Delt Fly (Cable)
2
8-15 reps
-
4
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
3C
Lu Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
Rear Delt Fly (Cable)
2
8-15 reps
-
4
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
3C
Lu Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-15 reps
-
1B
Incline Curl (Dumbbell)
2
8-15 reps
-
2A
Pull-Up (Weighted)
2
8-15 reps
-
2B
Hammer Curl
2
8-15 reps
-
3A
bent press
2
8-15 reps
-
3B
Rear Delt Fly (Cable)
2
8-15 reps
-
4
ab wheel weighted
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
8-15 reps
-
1B
Lat Pulldown
2
8-15 reps
-
2A
Spider Curl
2
8-15 reps
-
2B
ab wheel weighted
2
8-15 reps
-
3A
Suitcase Carry
2
8-15 reps
-
3B
Y Raise (Dumbbell)
2
8-15 reps
-
3C
Lu Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Incline Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
2
6-10 reps
-
2B
Hammer Curl
2
6-10 reps
-
3A
bent press
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
4
ab wheel weighted
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
3C
Lu Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Incline Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
2
6-10 reps
-
2B
Hammer Curl
2
6-10 reps
-
3A
bent press
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
4
ab wheel weighted
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
3C
Lu Raise
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Incline Curl (Dumbbell)
2
6-10 reps
-
2A
Pull-Up (Weighted)
2
6-10 reps
-
2B
Hammer Curl
2
6-10 reps
-
3A
bent press
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
4
ab wheel weighted
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
6-10 reps
-
1B
Lat Pulldown
2
6-10 reps
-
2A
Spider Curl
2
6-10 reps
-
2B
ab wheel weighted
2
6-10 reps
-
3A
Suitcase Carry
2
6-10 reps
-
3B
Rear Delt Fly (Cable)
2
6-10 reps
-
3C
Lu Raise
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)2 Sets
8-15 Reps
-
1B
Front Squat (Barbell)2 Sets
8-15 Reps
-
2A
Ring Push Up (Weighted)2 Sets
8-15 Reps
-
2B
Tricep Rope Push Down (Cable)2 Sets
8-15 Reps
-
3
Lu Raise2 Sets
8-15 Reps
-
4
ring fly2 Sets
8-15 Reps
-
5
Neck Curl2 Sets
8-15 Reps
-
Day 2
1A
Ring Row (Weighted)2 Sets
8-15 Reps
-
1B
Face Pull2 Sets
8-15 Reps
-
2A
Back Extension (Weighted)2 Sets
8-15 Reps
-
2B
Preacher Curl (Dumbbell)2 Sets
8-15 Reps
-
2C
Pullover (Dumbbell)2 Sets
8-15 Reps
-
3A
circus press2 Sets
8-15 Reps
-
3B
Hanging Leg Raise2 Sets
8-15 Reps
-
Day 3
1A
ATG Lunge2 Sets
8-15 Reps
-
1B
AD Press2 Sets
8-15 Reps
-
2A
Cossack Squat2 Sets
8-15 Reps
-
2B
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
-
3A
Behind-the-Neck Push Press2 Sets
8-15 Reps
-
3B
Decline Sit Up (Weighted)2 Sets
8-15 Reps
-
3C
Chest Fly (Cable)2 Sets
8-15 Reps
-
Day 4
1A
Romanian Deadlift (Barbell)2 Sets
8-15 Reps
-
1B
Incline Curl (Dumbbell)2 Sets
8-15 Reps
-
2A
Pull-Up (Weighted)2 Sets
8-15 Reps
-
2B
Hammer Curl2 Sets
8-15 Reps
-
3A
bent press2 Sets
8-15 Reps
-
3B
Rear Delt Fly (Cable)2 Sets
8-15 Reps
-
4
ab wheel weighted2 Sets
8-15 Reps
-