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BoostcampPNG

The Hillbilly’s👨🏽‍🌾👨‍🌾

by VonDrich

Program Description

To get strong but functional like a farmer/athlete (every exercise is double progression); except ab and neck work Based on “The PERFECT hybrid calisthenics Program (Feat Bald Omni Man) -Natural Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 21, 2024 05:06
  • Last Edited
    Jun 19, 2024 04:55

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Weighted)
3
3
10-15 reps
-
-
-
1B
Dip (Weighted)
3
1
6-10 reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3
3
8-15 reps
-
-
-
3
Bench Press (Close Grip)
1
-
4A
Inverted Row
4
AMRAP
-
4B
Bicep Curl (EZ Bar)
4
6-10 reps
-
5A
Chest Fly (Cable)
4
12-15 reps
-
5B
Lying Tricep Extension (Barbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
6-12 reps
-
1B
Hack Squat
5
8-15 reps
-
1C
Neck Extension
5
10-20 reps
-
2A
Chin-Up (Weighted)
3
2
4-10 reps
-
-
-
2B
Hanging Leg Raise
5
AMRAP
-
2C
Sit Up
3
2
12-20 reps
-
-
-
3A
Hyperextension
4
10-15 reps
-
3B
Block Pull (Barbell)
4
10-15 reps
-
4
Nordic Curl
4
10-15 reps
-
5
Leg Curl
4
12-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
7
Lat Pulldown
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Handstand push-up
6
AMRAP
-
2
Bicep Curl (Cable)
1
2
3
10-20 reps
10-20 reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3
6-10 reps
-
3B
Overhead Press (Barbell)
1
-
4A
Tricep Rope Push Down (Cable)
4
15-20 reps
-
4B
tricep extension (bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8-12 reps
-
1B
Stiff Leg Deadlift
4
6-10 reps
-
1C
Neck Flexion
4
10-20 reps
-
2A
Pull-Up (Weighted)
4
6-10 reps
-
2B
Hanging Leg Raise
4
AMRAP
-
3
Lat Pulldown
3
8-12 reps
-
4A
Split Squat (Barbell)
4
10-15 reps
-
4B
Sissy Squat
4
10-15 reps
-
4C
Leg Extension
4
10-20 reps
-
4D
Standing Calf Raise
4
12-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Push Up (Weighted)
3 Sets
3 Sets
10-15 Reps
-
-
-
1B
Dip (Weighted)
3 Sets
1 Set
6-10 Reps
-
-
-
2
Reverse Bicep Curl (Dumbbell)
3 Sets
3 Sets
8-15 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
-
4A
Inverted Row
4 Sets
AMRAP
-
4B
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
-
5A
Chest Fly (Cable)
4 Sets
12-15 Reps
-
5B
Lying Tricep Extension (Barbell)
4 Sets
10-12 Reps
-
Day 2
1A
Goblet Squat
5 Sets
6-12 Reps
-
1B
Hack Squat
5 Sets
8-15 Reps
-
1C
Neck Extension
5 Sets
10-20 Reps
-
2A
Chin-Up (Weighted)
3 Sets
2 Sets
4-10 Reps
-
-
-
2B
Hanging Leg Raise
5 Sets
AMRAP
-
2C
Sit Up
3 Sets
2 Sets
12-20 Reps
-
-
-
3A
Hyperextension
4 Sets
10-15 Reps
-
3B
Block Pull (Barbell)
4 Sets
10-15 Reps
-
4
Nordic Curl
4 Sets
10-15 Reps
-
5
Leg Curl
4 Sets
12-20 Reps
-
6
Seated Calf Raise
4 Sets
10-20 Reps
-
7
Lat Pulldown
1 Set
-
Day 3
1A
Handstand push-up
6 Sets
AMRAP
-
2
Bicep Curl (Cable)
1 Set
2 Sets
3 Sets
10-20 Reps
10-20 Reps
-
-
-
-
3A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
3B
Overhead Press (Barbell)
1 Set
-
4A
Tricep Rope Push Down (Cable)
4 Sets
15-20 Reps
-
4B
tricep extension (bodyweight)
4 Sets
AMRAP
-
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
1B
Stiff Leg Deadlift
4 Sets
6-10 Reps
-
1C
Neck Flexion
4 Sets
10-20 Reps
-
2A
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
2B
Hanging Leg Raise
4 Sets
AMRAP
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4A
Split Squat (Barbell)
4 Sets
10-15 Reps
-
4B
Sissy Squat
4 Sets
10-15 Reps
-
4C
Leg Extension
4 Sets
10-20 Reps
-
4D
Standing Calf Raise
4 Sets
12-20 Reps
-