Program Description
This program is what I currently follow and is designed with the physique of older Kratos in mind. Most of the volume goes to the back, chest, arms and shoulders. Legs are hit one day a week and calves get two. Most importantly abs are not neglected. The Split Monday- Workout A/Workout B + Shoulder + Tricep Isolation Wednesday - Workout A/Workout B+ Bicep+Abs Isolation Tue/Thursday- Leg Day Friday- Workout A/B + Calves+Forearm isolation Saturday- Arm and Shoulder Isolation Workout A- Incline Bench Press Neck Isolation T Bar Rows Chest Isolation(high rep range) Workout B- Weighted Chin-ups Ring Dips Lat Isolation (high rep range) Cable Crunches Leg day- RDL Hack Squats Calf Isolation+Forearm isolation Direct sets per muscle group per week- chest- 12-15 back- 12-15 quads- 3-6 hamstring -3-6 triceps - 7sets biceps- 7/8 sets side delts- 6 sets abs-4-6 neck- 2-4 sets calves- 4-6 sets forearms-2-4 sets 65-80 sets total per week If you need more leg volume add leg extensions and hamstring curls as supersets on leg day
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedSep 13, 2024 03:18
- Last EditedJun 18, 2025 12:08
Summary
Transform your physique with the Sculptor program, a comprehensive 12-week journey designed to sculpt and define your body. Committing to five days a week, you'll engage in targeted supersets that challenge your strength and endurance, focusing on key muscle groups for balanced development. With a mix of bodyweight and machine exercises, this program ensures you build muscle while enhancing your overall fitness. Get ready to see real changes and unlock your potential!
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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
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
2B
Upright Row (Cable)
2
10-15 reps
-
3A
Deficit Push Up
2
AMRAP
-
3B
Neck Curl
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3B
Upright Row (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
2B
Upright Row (Cable)
2
10-15 reps
-
3A
Deficit Push Up
2
AMRAP
-
3B
Neck Curl
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3B
Upright Row (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
2B
Upright Row (Cable)
2
10-15 reps
-
3A
Deficit Push Up
2
AMRAP
-
3B
Neck Curl
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3B
Upright Row (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
2B
Upright Row (Cable)
2
10-15 reps
-
3A
Deficit Push Up
2
AMRAP
-
3B
Neck Curl
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3B
Upright Row (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
2B
Upright Row (Cable)
2
10-15 reps
-
3A
Deficit Push Up
2
AMRAP
-
3B
Neck Curl
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3B
Upright Row (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
2B
Upright Row (Cable)
2
10-15 reps
-
3A
Deficit Push Up
2
AMRAP
-
3B
Neck Curl
2
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
3B
Upright Row (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
3
8-12 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
3A
Preacher Curl (EZ Bar)
2
1
6-10 reps
8-12 reps
-
-
3B
Ab Wheel
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
-
2
Hack Squat (Smith Machine)
3
8-12 reps
-
3A
Standing Calf Raise
2
15-20 reps
-
3B
Wrist Curls
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
2
12-15 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
2C
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
3A
Standing Calf Raise
2
10-15 reps
-
3B
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Wrist Curls
2
12-15 reps
-
3B
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
2
12-15 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
2C
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
3A
Standing Calf Raise
2
10-15 reps
-
3B
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Wrist Curls
2
12-15 reps
-
3B
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
2
12-15 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
2C
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
3A
Standing Calf Raise
2
10-15 reps
-
3B
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Wrist Curls
2
12-15 reps
-
3B
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
2
12-15 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
2C
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
3A
Standing Calf Raise
2
10-15 reps
-
3B
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Wrist Curls
2
12-15 reps
-
3B
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
2
12-15 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
2C
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
3A
Standing Calf Raise
2
10-15 reps
-
3B
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Wrist Curls
2
12-15 reps
-
3B
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
T-Bar Row
2
12-15 reps
-
2A
Deficit Push Up
2
AMRAP
-
2B
Neck Curl
2
15-25 reps
-
2C
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
3A
Standing Calf Raise
2
10-15 reps
-
3B
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
5-10 reps
-
1B
Ring Dip
3
10-15 reps
-
2A
Lat Prayer
2
10-15 reps
-
2B
Cable Crunch
1
3 mins
-
3A
Wrist Curls
2
12-15 reps
-
3B
Standing Calf Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
-
1B
Hammer Curl (Cable)
2
8-15 reps
-
2A
Lateral Raise (Cable)
3
8-15 reps
-
2B
Katana Extension
3
8-12 reps
-
3A
Preacher Curl (EZ Bar)
2
6-10 reps
-
3B
Ab Wheel
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
1B
T-Bar Row3 Sets
8-12 Reps
-
2A
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
-
2B
Upright Row (Cable)2 Sets
10-15 Reps
-
3A
Deficit Push Up2 Sets
AMRAP
-
3B
Neck Curl2 Sets
15-25 Reps
-
Day 2
1A
Pull-Up (Neutral Grip, Weighted)3 Sets
5-10 Reps
-
1B
Ring Dip3 Sets
10-15 Reps
-
2A
Lat Prayer2 Sets
10-15 Reps
-
2B
Cable Crunch1 Set
3 mins
-
3A
Preacher Curl (EZ Bar)2 Sets
1 Set
6-10 Reps
8-12 Reps
-
-
3B
Ab Wheel1 Set
AMRAP
-
Day 3
1
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
2
Hack Squat (Smith Machine)3 Sets
8-12 Reps
-
3A
Standing Calf Raise2 Sets
15-20 Reps
-
3B
Wrist Curls2 Sets
10-15 Reps
-
Day 4
1A
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
1B
T-Bar Row2 Sets
12-15 Reps
-
2A
Deficit Push Up2 Sets
AMRAP
-
2B
Neck Curl2 Sets
15-25 Reps
-
2C
Pull-Up (Neutral Grip, Bodyweight)2 Sets
AMRAP
-
3A
Standing Calf Raise2 Sets
10-15 Reps
-
3B
Wrist Curls2 Sets
8-12 Reps
-
Day 5
1A
V-Handle Tricep Pushdown (Cable)2 Sets
8-15 Reps
-
1B
Hammer Curl (Cable)2 Sets
8-15 Reps
-
2A
Lateral Raise (Cable)3 Sets
8-15 Reps
-
2B
Katana Extension3 Sets
8-12 Reps
-
3A
Preacher Curl (EZ Bar)2 Sets
6-10 Reps
-
3B
Ab Wheel1 Set
AMRAP
-