logo
Thorkell Workout :p
by Vidar Kasper F.
2 athletes joined
Program Description
Berserker physique with more back, hypertrophy purely, this one with full gym until i move to home gym
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 04, 2024 03:54
Last Edited
May 07, 2024 10:47
down_app
Week 1
1 / 12 Weeks
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins
Day 1
1A
Rack Pull (Barbell)
3 Sets
10-15 Reps
@9
1B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
2A
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@9
2B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
2D
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9
3B
Hammer Curl
4 Sets
8-12 Reps
@10
3C
Windshield Wipers
4 Sets
AMRAP
@10
3D
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 2
1A
Front Squat (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
1B
Neck Curl
4 Sets
10-15 Reps
@9.5
2A
Glute-Ham Raise
4 Sets
6-15 Reps
@10
2B
Decline Crunch (Weighted)
4 Sets
10-20 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Single Leg Deadlift
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@10
Day 3
1
Burpee
10 Sets
20 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
1B
Kroc Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@10
2B
Upright Row (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@10
2C
Hanging Leg Raise
4 Sets
AMRAP
3A
Preacher Curl (Barbell)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
3B
French Press
4 Sets
10-15 Reps
@10
3C
Pullover (EZ Bar)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3D
Neck Curl
4 Sets
10-20 Reps
@9
Day 5
1A
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
1B
Neck Extension
4 Sets
10-20 Reps
@9.5
2A
Hang Clean
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@9
2B
Nordic Curl
4 Sets
6-10 Reps
@9.5
2C
Towel Hold
4 Sets
0.5 mins
3A
Belt Squat
4 Sets
10-15 Reps
@9
3B
Shrug (Barbell)
4 Sets
12-16 Reps
@10
3C
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
Day 6
1A
Bench Press (Close Grip)
2 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Bicep Curl (EZ Bar)
1 Set
3 Sets
5-10 Reps
5-10 Reps
@9.5
@10
2A
Preacher Curl (Barbell)
4 Sets
8-15 Reps
2B
Skull Crusher
4 Sets
8-15 Reps
2C
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
3A
Pronation Twist/Curl
4 Sets
10-15 Reps
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
3C
Neck Curl
4 Sets
10-20 Reps
3D
Seated Calf Raise
1 Set
12-16 Reps
Day 7
1
Jump Rope
2 Sets
5-10 mins