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~The Formless Nosferatu~ (5 Days Weekly A&B Rotation)
by Abdo.R.Mohamed
30 athletes joined
Program Description
A Hypertrophy Focused Program with a utilization of a lot of different Barbell , DB , machines and Bodyweight variation through weekly Rotations (A & B) .. For Tree trunk Legs , huge thick Traps and big Arms & Shoulders Lovers (Basically a TANK) **Not for People who want a slim shredded Physique** *(For the exact version i am using : https://alphaprogression.com/3YWlhx) The Program is Hypertrophy focused but that doesn't mean u'll be glued to a Machine because the "SFR" , rather it contains a bunch of "Athletic" variations like High Pull , Front Squat even Hack Deadlift.. yet it's well balanced with Cables and Machine work as well to manage the fatigue of each day and each weekly Rotation .. Each day is *Focused* on certain direction but without being a prisoner for it , so u'll find a Calf Raise in the Arm day for example .. Each muscle group is hit between 2-3 times , so expect the high frequency and start with the Low end volume of 2 sets even 1 set if needed . Note that The Program is heavily using GiantSets & Supersets .. however most of them is doable in a commercial Gym as it would be using the same equipment.. For example : (Curl , Skull Crushers , Upright Rows) all using Ez Bar .. (So it'll challenge ur work capacity , decrease in performance is expected AT FIRST then u'll adapt and save time and even increase performance and work density) The Program also utilize the "Big 3" to Push Progression but without being obsessed about them as u would do them Biweekly.. Like Bench one week and Dips the other .. but don't worry i got u covered as u would be doing another Bench Variation later in the week with other Variations.. Finally about Progression , firstly u can choose ur own method , but any basic Double Progression would work and it's variations like Rep Goal System , Evolving Rep Ranges .. or Top Set Back off . Etc etc But Personally i am using and recommending an Evolving Rep Range or Rep Goal with Max Safe Reps on EVERY SET with the same weight .. Lastly it's a 5 Days Program .. it has the flexibility of being Run as u like whether 5 days in a Row then 2 rest days or 2-3 days or whatever.. just keep in mind to take at least 1 day of rest between Day 5 and Day 1 of the next week .. as both of them are Upper body days Side Note : A lot of the Exercise Selection has a specific Reason behind it , so use ur best judgement if u want to Swap a lift out .. For Example : Hack Deadlift serves as a Quad bias Deadlift while still targeting the Traps like the Front Squat from the other week .. (However this is the exercises that i PERSONALLY use) ***I wrote the specific variation i use in (...) If the variation doesn't exist in the App as i am not using the Pro version yet*** ____________________________ Fun side note : (for anyone curious about the name) The name "Formless" u'll understand why as u read the whole program + its the Kanoh Agito's style .. And Nosferatu for the Zodd's Monstrous physique
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Feb 15, 2024 10:52
Last Edited
Jun 10, 2024 01:33
down_app
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
2 Sets
4-8 Reps
@7.5-8.5
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
2B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3A
Pullover (EZ Bar)
2 Sets
6-10 Reps
@9-9.5
3B
Wrist Curls
2 Sets
8-12 Reps
@10
4A
Sissy Squat
2 Sets
AMRAP
@9.5
4B
Lying Leg Curl
2 Sets
10-15 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 5
1
Push Press (Barbell)
1 Set
3-5 Reps
@8.5-9.5
2A
Overhead Press (Barbell)
2 Sets
4-8 Reps
@9-10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
3
Power Shrug
2 Sets
6-10 Reps
@8.5-9.5
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
5A
Chest Press (Machine)
2 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
2 Sets
10-15 Reps
@10
5C
Dragon Flag
2 Sets
AMRAP
@10
Day 2
1
Pendlay Row
2 Sets
6-10 Reps
@8-9
2
Hack Deadlift
2 Sets
4-8 Reps
@8-9
3A
Clean Pull
2 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
2 Sets
AMRAP
@10
4
Hip Adductor (Machine)
1 Set
30+ Reps
@10
5A
Good Morning
2 Sets
10-15 Reps
@8-9
5B
Standing Calf Raise
2 Sets
6-10 Reps
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Reverse Grip Bench
2 Sets
6-10 Reps
@8-9
1B
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
2A
Spider Curl
2 Sets
10-15 Reps
@10
2B
Skull Crusher
2 Sets
8-12 Reps
@10
3A
Fly Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Pinwheel Curl
2 Sets
8-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-9
2A
AD Press
2 Sets
6-10 Reps
@9.5
2B
High Row
2 Sets
8-12 Reps
@10
3A
Chest Press (Machine)
2 Sets
10-15 Reps
@10
3B
Single Arm Iso Row
2 Sets
10-15 Reps
@10
4
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
@10
5A
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
5B
Seated Dip (Machine)
2 Sets
10-15 Reps
@10
5C
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 3
1A
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8.5-9.5
1B
Barbell Row
2 Sets
10-15 Reps
@10
2A
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@10
2B
JM Press
2 Sets
6-10 Reps
@10
2C
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
3A
Bayesian Curl
2 Sets
8-12 Reps
@10
3B
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
1B
T-Bar Row
2 Sets
6-10 Reps
@10
2A
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2B
French Press
2 Sets
8-12 Reps
@10
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
3B
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
4A
Kelso Shrugs
2 Sets
8-12 Reps
@10
4B
Cable Crunch
2 Sets
6-10 Reps
@10
4C
Standing Calf Raise
1 Set
10-15 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 1
1A
Dip (Bodyweight)
2 Sets
4-8 Reps
@8.5-9.5
1B
Chin-Up (Assisted)
2 Sets
10-15 Reps
@10
2A
Bench Press (Smith Machine)
2 Sets
10-15 Reps
@10
2B
Lying Leg Raise
2 Sets
AMRAP
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4C
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-8 Reps
@8-8.5
2A
Front Squat (Barbell)
2 Sets
3-5 Reps
@8-9.5
2B
Face Pull
1 Set
3
High Pull
2 Sets
6-10 Reps
@9-10
4A
Hyperextension
2 Sets
10-15 Reps
@8-9
4B
Landmine Twist
2 Sets
8-12 Reps
@10
4C
Standing Calf Raise
2 Sets
6-10 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Leg Curl
1 Set
30+ Reps
@10
5A
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9-10
5B
Wrist Curls
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-9
2A
AD Press
2 Sets
6-10 Reps
@9.5
2B
High Row
2 Sets
8-12 Reps
@10
3A
Chest Press (Machine)
2 Sets
10-15 Reps
@10
3B
Single Arm Iso Row
2 Sets
10-15 Reps
@10
4
Reverse Wrist Curl (Dumbbell)
1 Set
5A
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
5B
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5C
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Pendlay Row
2 Sets
6-10 Reps
@8-9
2
Hack Deadlift
2 Sets
4-8 Reps
@8-9
3A
Clean Pull
2 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
2 Sets
AMRAP
@10
4
Hip Adductor (Machine)
1 Set
30+ Reps
@10
5A
Good Morning
2 Sets
10-15 Reps
@8-9
5B
Standing Calf Raise
2 Sets
6-10 Reps
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Reverse Grip Bench
2 Sets
6-10 Reps
@8-9
1B
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
2A
Spider Curl
2 Sets
10-15 Reps
@10
2B
Skull Crusher
2 Sets
8-12 Reps
@10
3A
Fly Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Pinwheel Curl
2 Sets
8-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
2 Sets
4-8 Reps
@7.5-8.5
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
2B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3A
Pullover (EZ Bar)
2 Sets
6-10 Reps
@9-9.5
3B
Wrist Curls
2 Sets
8-12 Reps
@10
4A
Sissy Squat
2 Sets
AMRAP
@9.5
4B
Lying Leg Curl
2 Sets
10-15 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 5
1
Push Press (Barbell)
1 Set
3-5 Reps
@8.5-9.5
2A
Overhead Press (Barbell)
2 Sets
4-8 Reps
@9-10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
3
Power Shrug
2 Sets
6-10 Reps
@8.5-9.5
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
5A
Chest Press (Machine)
2 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
2 Sets
10-15 Reps
@10
5C
Dragon Flag
2 Sets
AMRAP
@10
Day 1
1A
Dip (Bodyweight)
2 Sets
4-8 Reps
@8.5-9.5
1B
Chin-Up (Assisted)
2 Sets
10-15 Reps
@10
2A
Bench Press (Smith Machine)
2 Sets
10-15 Reps
@10
2B
Lying Leg Raise
2 Sets
AMRAP
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4C
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-8 Reps
@8-8.5
2A
Front Squat (Barbell)
2 Sets
3-5 Reps
@8-9.5
2B
Face Pull
1 Set
3
High Pull
2 Sets
6-10 Reps
@9-10
4A
Hyperextension
2 Sets
10-15 Reps
@8-9
4B
Landmine Twist
2 Sets
8-12 Reps
@10
4C
Standing Calf Raise
2 Sets
6-10 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8.5-9.5
1B
Barbell Row
2 Sets
10-15 Reps
@10
2A
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@10
2B
JM Press
2 Sets
6-10 Reps
@10
2C
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
3A
Bayesian Curl
2 Sets
8-12 Reps
@10
3B
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Leg Curl
1 Set
30+ Reps
@10
5A
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9-10
5B
Wrist Curls
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
1B
T-Bar Row
2 Sets
6-10 Reps
@10
2A
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2B
French Press
2 Sets
8-12 Reps
@10
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
3B
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
4A
Kelso Shrugs
2 Sets
8-12 Reps
@10
4B
Cable Crunch
2 Sets
6-10 Reps
@10
4C
Standing Calf Raise
1 Set
10-15 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-9
2A
AD Press
2 Sets
6-10 Reps
@9.5
2B
High Row
2 Sets
8-12 Reps
@10
3A
Chest Press (Machine)
2 Sets
10-15 Reps
@10
3B
Single Arm Iso Row
2 Sets
10-15 Reps
@10
4
Reverse Wrist Curl (Dumbbell)
1 Set
5A
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
5B
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5C
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Pendlay Row
2 Sets
6-10 Reps
@8-9
2
Hack Deadlift
2 Sets
4-8 Reps
@8-9
3A
Clean Pull
2 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
2 Sets
AMRAP
@10
4
Hip Adductor (Machine)
1 Set
30+ Reps
@10
5A
Good Morning
2 Sets
10-15 Reps
@8-9
5B
Standing Calf Raise
2 Sets
6-10 Reps
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Reverse Grip Bench
2 Sets
6-10 Reps
@8-9
1B
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
2A
Spider Curl
2 Sets
10-15 Reps
@10
2B
Skull Crusher
2 Sets
8-12 Reps
@10
3A
Fly Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Pinwheel Curl
2 Sets
8-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
2 Sets
4-8 Reps
@7.5-8.5
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
2B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3A
Pullover (EZ Bar)
2 Sets
6-10 Reps
@9-9.5
3B
Wrist Curls
2 Sets
8-12 Reps
@10
4A
Sissy Squat
2 Sets
AMRAP
@9.5
4B
Lying Leg Curl
2 Sets
10-15 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 5
1
Push Press (Barbell)
1 Set
3-5 Reps
@8.5-9.5
2A
Overhead Press (Barbell)
2 Sets
4-8 Reps
@9-10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
3
Power Shrug
2 Sets
6-10 Reps
@8.5-9.5
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
5A
Chest Press (Machine)
2 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
2 Sets
10-15 Reps
@10
5C
Dragon Flag
2 Sets
AMRAP
@10
Day 1
1A
Dip (Bodyweight)
2 Sets
4-8 Reps
@8.5-9.5
1B
Chin-Up (Assisted)
2 Sets
10-15 Reps
@10
2A
Bench Press (Smith Machine)
2 Sets
10-15 Reps
@10
2B
Lying Leg Raise
2 Sets
AMRAP
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4C
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-8 Reps
@8-8.5
2A
Front Squat (Barbell)
2 Sets
3-5 Reps
@8-9.5
2B
Face Pull
1 Set
3
High Pull
2 Sets
6-10 Reps
@9-10
4A
Hyperextension
2 Sets
10-15 Reps
@8-9
4B
Landmine Twist
2 Sets
8-12 Reps
@10
4C
Standing Calf Raise
2 Sets
6-10 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8.5-9.5
1B
Barbell Row
2 Sets
10-15 Reps
@10
2A
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@10
2B
JM Press
2 Sets
6-10 Reps
@10
2C
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
3A
Bayesian Curl
2 Sets
8-12 Reps
@10
3B
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Leg Curl
1 Set
30+ Reps
@10
5A
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9-10
5B
Wrist Curls
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
1B
T-Bar Row
2 Sets
6-10 Reps
@10
2A
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2B
French Press
2 Sets
8-12 Reps
@10
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
3B
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
4A
Kelso Shrugs
2 Sets
8-12 Reps
@10
4B
Cable Crunch
2 Sets
6-10 Reps
@10
4C
Standing Calf Raise
1 Set
10-15 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-9
2A
AD Press
2 Sets
6-10 Reps
@9.5
2B
High Row
2 Sets
8-12 Reps
@10
3A
Chest Press (Machine)
2 Sets
10-15 Reps
@10
3B
Single Arm Iso Row
2 Sets
10-15 Reps
@10
4
Reverse Wrist Curl (Dumbbell)
1 Set
5A
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
5B
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5C
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Pendlay Row
2 Sets
6-10 Reps
@8-9
2
Hack Deadlift
2 Sets
4-8 Reps
@8-9
3A
Clean Pull
2 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
2 Sets
AMRAP
@10
4
Hip Adductor (Machine)
1 Set
30+ Reps
@10
5A
Good Morning
2 Sets
10-15 Reps
@8-9
5B
Standing Calf Raise
2 Sets
6-10 Reps
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Reverse Grip Bench
2 Sets
6-10 Reps
@8-9
1B
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
2A
Spider Curl
2 Sets
10-15 Reps
@10
2B
Skull Crusher
2 Sets
8-12 Reps
@10
3A
Fly Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Pinwheel Curl
2 Sets
8-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
2 Sets
4-8 Reps
@7.5-8.5
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
2B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3A
Pullover (EZ Bar)
2 Sets
6-10 Reps
@9-9.5
3B
Wrist Curls
2 Sets
8-12 Reps
@10
4A
Sissy Squat
2 Sets
AMRAP
@9.5
4B
Lying Leg Curl
2 Sets
10-15 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 5
1
Push Press (Barbell)
1 Set
3-5 Reps
@8.5-9.5
2A
Overhead Press (Barbell)
2 Sets
4-8 Reps
@9-10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
3
Power Shrug
2 Sets
6-10 Reps
@8.5-9.5
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
5A
Chest Press (Machine)
2 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
2 Sets
10-15 Reps
@10
5C
Dragon Flag
2 Sets
AMRAP
@10
Day 1
1A
Dip (Bodyweight)
2 Sets
4-8 Reps
@8.5-9.5
1B
Chin-Up (Assisted)
2 Sets
10-15 Reps
@10
2A
Bench Press (Smith Machine)
2 Sets
10-15 Reps
@10
2B
Lying Leg Raise
2 Sets
AMRAP
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4C
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-8 Reps
@8-8.5
2A
Front Squat (Barbell)
2 Sets
3-5 Reps
@8-9.5
2B
Face Pull
1 Set
3
High Pull
2 Sets
6-10 Reps
@9-10
4A
Hyperextension
2 Sets
10-15 Reps
@8-9
4B
Landmine Twist
2 Sets
8-12 Reps
@10
4C
Standing Calf Raise
2 Sets
6-10 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8.5-9.5
1B
Barbell Row
2 Sets
10-15 Reps
@10
2A
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@10
2B
JM Press
2 Sets
6-10 Reps
@10
2C
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
3A
Bayesian Curl
2 Sets
8-12 Reps
@10
3B
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Leg Curl
1 Set
30+ Reps
@10
5A
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9-10
5B
Wrist Curls
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
1B
T-Bar Row
2 Sets
6-10 Reps
@10
2A
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2B
French Press
2 Sets
8-12 Reps
@10
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
3B
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
4A
Kelso Shrugs
2 Sets
8-12 Reps
@10
4B
Cable Crunch
2 Sets
6-10 Reps
@10
4C
Standing Calf Raise
1 Set
10-15 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-9
2A
AD Press
2 Sets
6-10 Reps
@9.5
2B
High Row
2 Sets
8-12 Reps
@10
3A
Chest Press (Machine)
2 Sets
10-15 Reps
@10
3B
Single Arm Iso Row
2 Sets
10-15 Reps
@10
4
Reverse Wrist Curl (Dumbbell)
1 Set
5A
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
5B
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5C
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Pendlay Row
2 Sets
6-10 Reps
@8-9
2
Hack Deadlift
2 Sets
4-8 Reps
@8-9
3A
Clean Pull
2 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
2 Sets
AMRAP
@10
4
Hip Adductor (Machine)
1 Set
30+ Reps
@10
5A
Good Morning
2 Sets
10-15 Reps
@8-9
5B
Standing Calf Raise
2 Sets
6-10 Reps
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Reverse Grip Bench
2 Sets
6-10 Reps
@8-9
1B
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
2A
Spider Curl
2 Sets
10-15 Reps
@10
2B
Skull Crusher
2 Sets
8-12 Reps
@10
3A
Fly Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Pinwheel Curl
2 Sets
8-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
2 Sets
4-8 Reps
@7.5-8.5
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
2B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3A
Pullover (EZ Bar)
2 Sets
6-10 Reps
@9-9.5
3B
Wrist Curls
2 Sets
8-12 Reps
@10
4A
Sissy Squat
2 Sets
AMRAP
@9.5
4B
Lying Leg Curl
2 Sets
10-15 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 5
1
Push Press (Barbell)
1 Set
3-5 Reps
@8.5-9.5
2A
Overhead Press (Barbell)
2 Sets
4-8 Reps
@9-10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
3
Power Shrug
2 Sets
6-10 Reps
@8.5-9.5
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
5A
Chest Press (Machine)
2 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
2 Sets
10-15 Reps
@10
5C
Dragon Flag
2 Sets
AMRAP
@10
Day 1
1A
Dip (Bodyweight)
2 Sets
4-8 Reps
@8.5-9.5
1B
Chin-Up (Assisted)
2 Sets
10-15 Reps
@10
2A
Bench Press (Smith Machine)
2 Sets
10-15 Reps
@10
2B
Lying Leg Raise
2 Sets
AMRAP
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4C
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-8 Reps
@8-8.5
2A
Front Squat (Barbell)
2 Sets
3-5 Reps
@8-9.5
2B
Face Pull
1 Set
3
High Pull
2 Sets
6-10 Reps
@9-10
4A
Hyperextension
2 Sets
10-15 Reps
@8-9
4B
Landmine Twist
2 Sets
8-12 Reps
@10
4C
Standing Calf Raise
2 Sets
6-10 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8.5-9.5
1B
Barbell Row
2 Sets
10-15 Reps
@10
2A
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@10
2B
JM Press
2 Sets
6-10 Reps
@10
2C
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
3A
Bayesian Curl
2 Sets
8-12 Reps
@10
3B
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Leg Curl
1 Set
30+ Reps
@10
5A
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9-10
5B
Wrist Curls
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
1B
T-Bar Row
2 Sets
6-10 Reps
@10
2A
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2B
French Press
2 Sets
8-12 Reps
@10
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
3B
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
4A
Kelso Shrugs
2 Sets
8-12 Reps
@10
4B
Cable Crunch
2 Sets
6-10 Reps
@10
4C
Standing Calf Raise
1 Set
10-15 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-9
2A
AD Press
2 Sets
6-10 Reps
@9.5
2B
High Row
2 Sets
8-12 Reps
@10
3A
Chest Press (Machine)
2 Sets
10-15 Reps
@10
3B
Single Arm Iso Row
2 Sets
10-15 Reps
@10
4
Reverse Wrist Curl (Dumbbell)
1 Set
5A
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
5B
Seated Dip (Machine)
2 Sets
8-12 Reps
@10
5C
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Pendlay Row
2 Sets
6-10 Reps
@8-9
2
Hack Deadlift
2 Sets
4-8 Reps
@8-9
3A
Clean Pull
2 Sets
6-10 Reps
@8-9
3B
Hanging Leg Raise
2 Sets
AMRAP
@10
4
Hip Adductor (Machine)
1 Set
30+ Reps
@10
5A
Good Morning
2 Sets
10-15 Reps
@8-9
5B
Standing Calf Raise
2 Sets
6-10 Reps
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Reverse Grip Bench
2 Sets
6-10 Reps
@8-9
1B
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
2A
Spider Curl
2 Sets
10-15 Reps
@10
2B
Skull Crusher
2 Sets
8-12 Reps
@10
3A
Fly Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Pinwheel Curl
2 Sets
8-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
2 Sets
4-8 Reps
@7.5-8.5
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
2B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3A
Pullover (EZ Bar)
2 Sets
6-10 Reps
@9-9.5
3B
Wrist Curls
2 Sets
8-12 Reps
@10
4A
Sissy Squat
2 Sets
AMRAP
@9.5
4B
Lying Leg Curl
2 Sets
10-15 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 5
1
Push Press (Barbell)
1 Set
3-5 Reps
@8.5-9.5
2A
Overhead Press (Barbell)
2 Sets
4-8 Reps
@9-10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
3
Power Shrug
2 Sets
6-10 Reps
@8.5-9.5
4A
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
4B
Tricep Extension (Barbell)
2 Sets
6-10 Reps
@10
5A
Chest Press (Machine)
2 Sets
8-12 Reps
@10
5B
Reverse Pec Deck
2 Sets
10-15 Reps
@10
5C
Dragon Flag
2 Sets
AMRAP
@10
Day 1
1A
Dip (Bodyweight)
2 Sets
4-8 Reps
@8.5-9.5
1B
Chin-Up (Assisted)
2 Sets
10-15 Reps
@10
2A
Bench Press (Smith Machine)
2 Sets
10-15 Reps
@10
2B
Lying Leg Raise
2 Sets
AMRAP
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4C
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
4-8 Reps
@8-8.5
2A
Front Squat (Barbell)
2 Sets
3-5 Reps
@8-9.5
2B
Face Pull
1 Set
3
High Pull
2 Sets
6-10 Reps
@9-10
4A
Hyperextension
2 Sets
10-15 Reps
@8-9
4B
Landmine Twist
2 Sets
8-12 Reps
@10
4C
Standing Calf Raise
2 Sets
6-10 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10
Day 3
1A
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8.5-9.5
1B
Barbell Row
2 Sets
10-15 Reps
@10
2A
Bicep Curl (EZ Bar)
2 Sets
4-8 Reps
@10
2B
JM Press
2 Sets
6-10 Reps
@10
2C
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
3A
Bayesian Curl
2 Sets
8-12 Reps
@10
3B
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
4B
Seated Calf Raise
2 Sets
15-20 Reps
@10
5
Neck Curl
2 Sets
AMRAP
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
6-10 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@10
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Leg Curl
1 Set
30+ Reps
@10
5A
Pullover (Dumbbell)
2 Sets
8-12 Reps
@9-10
5B
Wrist Curls
2 Sets
10-15 Reps
@10
6
Neck Curl
2 Sets
AMRAP
@10
Day 5
1A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
1B
T-Bar Row
2 Sets
6-10 Reps
@10
2A
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2B
French Press
2 Sets
8-12 Reps
@10
3A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@8.5-9.5
3B
Reverse Wrist Curl (Barbell)
2 Sets
10-15 Reps
@10
4A
Kelso Shrugs
2 Sets
8-12 Reps
@10
4B
Cable Crunch
2 Sets
6-10 Reps
@10
4C
Standing Calf Raise
1 Set
10-15 Reps
@10
5
Neck Extension
2 Sets
AMRAP
@10