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
- LevelIntermediate
- GoalBodyweight Fitness, Powerbuilding, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedApr 21, 2024 05:06
- Last EditedJun 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.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.6%
Quadriceps
10.8%
Abs
10.2%
Glutes
9.6%
Biceps
8.7%
Triceps
8.5%
Chest
7.1%
Lats
7%
Lower Back
6.4%
Upper Back
5.9%
Neck
3.9%
Front Delts
3.9%
Calves
3.4%
Forearms
1.4%
Adductors
0.4%
Middle Delts
0.4%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
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 Row4 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 Squat5 Sets
6-12 Reps
-
1B
Hack Squat5 Sets
8-15 Reps
-
1C
Neck Extension5 Sets
10-20 Reps
-
2A
Chin-Up (Weighted)3 Sets
2 Sets
4-10 Reps
-
-
-
2B
Hanging Leg Raise5 Sets
AMRAP
-
2C
Sit Up3 Sets
2 Sets
12-20 Reps
-
-
-
3A
Hyperextension4 Sets
10-15 Reps
-
3B
Block Pull (Barbell)4 Sets
10-15 Reps
-
4
Nordic Curl4 Sets
10-15 Reps
-
5
Leg Curl4 Sets
12-20 Reps
-
6
Seated Calf Raise4 Sets
10-20 Reps
-
7
Lat Pulldown1 Set
-
Day 3
1A
Handstand push-up6 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 Deadlift4 Sets
6-10 Reps
-
1C
Neck Flexion4 Sets
10-20 Reps
-
2A
Pull-Up (Weighted)4 Sets
6-10 Reps
-
2B
Hanging Leg Raise4 Sets
AMRAP
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4A
Split Squat (Barbell)4 Sets
10-15 Reps
-
4B
Sissy Squat4 Sets
10-15 Reps
-
4C
Leg Extension4 Sets
10-20 Reps
-
4D
Standing Calf Raise4 Sets
12-20 Reps
-