Program Description
A modified version of Natural Hypertrophy’s Toji Fushiguro V-taper program stage 3
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 11, 2024 04:55
- Last EditedDec 13, 2024 06:29
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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
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Dip (Machine)
4
6-12 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
One Arm Lateral Raise (Cable)
4
6-12 reps
-
2B
Decline Crunch (Weighted)
4
6-12 reps
-
3A
Underhand Lat Pulldown
4
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Hanging Leg Raise
3
AMRAP
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
4
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
-
1B
Bicep Curl (Cable)
4
8-12 reps
-
2A
Dumbbell Bench Pullover
4
8-12 reps
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Kettlebell Swing
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
4-8 reps
-
1B
Cable Crunch
3
12-15 reps
-
2A
Underhand Lat Pulldown
4
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Burpee
1
5-15 mins
-
Week 1
1 / 12 Weeks
Day 1
1A
Seated Dip (Machine)4 Sets
6-12 Reps
-
1B
Shrug (Dumbbell)4 Sets
6-10 Reps
-
2A
One Arm Lateral Raise (Cable)4 Sets
6-12 Reps
-
2B
Decline Crunch (Weighted)4 Sets
6-12 Reps
-
3A
Underhand Lat Pulldown4 Sets
6-10 Reps
-
3B
Hack Squat3 Sets
8-12 Reps
-
4
Straight Leg Calf Raise4 Sets
12 Reps
-
5
Kettlebell Swing1 Set
5-10 mins
-
Day 2
1A
Seated Overhead Press (Dumbbell)4 Sets
6-10 Reps
-
1B
Hammer Curl4 Sets
6-12 Reps
-
2A
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
-
2B
Hanging Leg Raise3 Sets
AMRAP
-
3A
Kroc Row4 Sets
8-12 Reps
-
3B
Rear Delt Fly (Dumbbell)4 Sets
12-15 Reps
-
4
Kettlebell Swing1 Set
5-10 mins
-
Day 3
1A
Dip (Weighted)4 Sets
6-10 Reps
-
1B
Bicep Curl (Cable)4 Sets
8-12 Reps
-
2A
Dumbbell Bench Pullover4 Sets
8-12 Reps
-
3A
Upright Row (Barbell)4 Sets
10-15 Reps
-
3B
Leg Press3 Sets
8-12 Reps
-
4
Straight Leg Calf Raise4 Sets
12 Reps
-
5
Kettlebell Swing1 Set
5-10 mins
-
Day 4
1A
Shoulder Press (Machine)3 Sets
4-8 Reps
-
1B
Cable Crunch3 Sets
12-15 Reps
-
2A
Underhand Lat Pulldown4 Sets
4-8 Reps
-
2B
Tricep Rope Push Down (Cable)4 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
4A
Dead Hang3 Sets
AMRAP
-
4B
Y Raise3 Sets
8-12 Reps
-
5
Burpee1 Set
5-15 mins
-