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Farnese Hercules Program

by Adam J.
2 athletes joined

Program Description

This Program is from Natural Hypertrophy’s YouTube video for achieving the body of Farnese Hercules by implementing the nucleus theory for increasing volume and intensity at the end of certain sets of lift with muscles groups such as the abs, neck, calves, and forearms.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2025 04:20
  • Last Edited
    Jun 18, 2025 09:49

Summary

Unleash your inner strength with the Farnese Hercules Program, an 18-week journey designed for serious lifters. Committing to five days a week, you'll tackle a diverse range of exercises targeting every muscle group, from powerful squats to dynamic dumbbell rows. This program emphasizes progressive overload and proper form, ensuring you build muscle and enhance your overall strength effectively. Get ready to sculpt your physique and elevate your fitness game to heroic levels!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Row Between Chairs
3
6-12 reps
-
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
-
5
Chin-Up (Weighted)
3
5 reps
-
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
-
9
Bicep Curl (Dumbbell)
4
6-12 reps
-
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8
2
Row Between Chairs
3
6-12 reps
RPE 8
3
Calf Raise (Machine)
2
AMRAP
-
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
5
Chin-Up (Weighted)
3
5 reps
RPE 8
6
Russian Twist
3
12-15 reps
-
7
Seated Calf Raise
2
AMRAP
-
8
Skull Crusher
4
8-12 reps
RPE 8
9
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8
10
Neck Flexion
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
4
Shrug (Dumbbell)
4
12-15 reps
RPE 7
5
Cable Crunch
2
AMRAP
-
6
Single Leg Press
3
10-15 reps
-
7
Calf Raise (Machine)
3
15 reps
-
8
Neck Curl
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
6-12 reps
RPE 7
2
Push Up
2
AMRAP
-
3
Oblique Crunch
2
AMRAP
-
4
Pullover (Dumbbell)
3
6-12 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Lateral Raise (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
2
AMRAP
-
8
Upright Row (Barbell)
4
10-15 reps
-
9
Windshield Wipers
4
12-15 reps
RPE 7
10
Side Bend (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Seated Calf Raise
2
AMRAP
-
3
Pull-Up (Bodyweight)
4
10 reps
-
4
Leg Press
4
8-15 reps
-
5
Shrug (Barbell)
4
8-15 reps
-
6
Leg Curl
4
12-15 reps
-
7
Single Leg Calf Raise
2
AMRAP
-
8
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
-
2
Kroc Row
4
6-12 reps
-
3
Single Leg Calf Raise
2
AMRAP
-
4
Hammer Curl
4
8-12 reps
-
5
Pullover (Dumbbell)
4
12-15 reps
-
6
Pec Fly (Dumbbell)
4
10-15 reps
-
7
Tricep Rope Push Down (Cable)
3
10-15 reps
-
8
Sit Up
1
AMRAP
-
9
Neck Extension
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
4 Sets
6-10 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7
3
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
4
Shrug (Dumbbell)
4 Sets
12-15 Reps
@7
5
Cable Crunch
2 Sets
AMRAP
-
6
Single Leg Press
3 Sets
10-15 Reps
-
7
Calf Raise (Machine)
3 Sets
15 Reps
-
8
Neck Curl
2 Sets
AMRAP
-
Day 3
1
Dumbbell Row
3 Sets
6-12 Reps
@7
2
Push Up
2 Sets
AMRAP
-
3
Oblique Crunch
2 Sets
AMRAP
-
4
Pullover (Dumbbell)
3 Sets
6-12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
6-10 Reps
-
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
7
Reverse Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
8
Upright Row (Barbell)
4 Sets
10-15 Reps
-
9
Windshield Wipers
4 Sets
12-15 Reps
@7
10
Side Bend (Dumbbell)
2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Seated Calf Raise
2 Sets
AMRAP
-
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
4
Leg Press
4 Sets
8-15 Reps
-
5
Shrug (Barbell)
4 Sets
8-15 Reps
-
6
Leg Curl
4 Sets
12-15 Reps
-
7
Single Leg Calf Raise
2 Sets
AMRAP
-
8
Cable Crunch
2 Sets
AMRAP
-
Day 5
1
Bench Press (Close Grip)
4 Sets
6-10 Reps
-
2
Kroc Row
4 Sets
6-12 Reps
-
3
Single Leg Calf Raise
2 Sets
AMRAP
-
4
Hammer Curl
4 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
4 Sets
12-15 Reps
-
6
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
8
Sit Up
1 Set
AMRAP
-
9
Neck Extension
2 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Row Between Chairs
3 Sets
6-12 Reps
-
3
Calf Raise (Machine)
2 Sets
AMRAP
-
4
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Chin-Up (Weighted)
3 Sets
5 Reps
-
6
Russian Twist
3 Sets
12-15 Reps
-
7
Seated Calf Raise
2 Sets
AMRAP
-
8
Skull Crusher
4 Sets
8-12 Reps
-
9
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
-
10
Neck Flexion
2 Sets
AMRAP
-