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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.
down_app
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
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
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
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
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
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
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
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
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
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
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
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