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Toji Fushiguro - modified stage 3

by H B.
58 athletes joined

Program Description

A bodybuilding program inspired by Natural Hypertrophy’s Toji Fushiguro V-taper program stage 3.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2024 04:55
  • Last Edited
    Sep 08, 2025 10:56

Summary

Unleash your strength with the "Toji Fushiguro - Modified Stage 3" program, a comprehensive 12-week journey designed for dedicated lifters. With four training days each week, you'll engage in a variety of supersets that target all major muscle groups, ensuring balanced development and explosive gains. Each session combines compound and isolation movements, like the Seated Dip and Hack Squat, to maximize intensity and efficiency. Get ready to push your limits and transform your physique with this structured, results-driven approach!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Upper Back
12.2%
Middle Delts
9.6%
Front Delts
9.5%
Lats
8.7%
Abs
7.3%
Biceps
7.1%
Chest
5.4%
Quadriceps
5%
Calves
4.8%
Rear Delts
4.7%
Hamstrings
4.2%
Glutes
3.9%
Lower Back
2.1%
Forearms
2%
Other
0.6%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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)
5
6-12 reps
-
1B
Shrug (Dumbbell)
5
6-10 reps
-
2A
Lateral Raise (Dumbbell)
5
8-12 reps
-
2B
Cable Crunch
5
8-12 reps
-
3A
Underhand Lat Pulldown
5
6-10 reps
-
3B
Hack Squat
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Jog
1
-
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
Incline Bench Press (Dumbbell)
5
7-12 reps
-
1B
Incline Curl (Dumbbell)
5
10-15 reps
-
2A
Tricep Extension (Barbell)
5
10-15 reps
-
2B
Cable Crunch
5
12-15 reps
-
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)
5
6-12 reps
-
1B
Bicep Curl (Cable)
5
8-12 reps
-
2A
Dumbbell Bench Pullover
5
8-12 reps
-
3A
Upright Row (Barbell)
5
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
4
Straight Leg Calf Raise
4
12 reps
-
5
Jog
1
-
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
Incline Bench Press (Dumbbell)
5
7-12 reps
-
1B
Cable Crunch
5
8-12 reps
-
2A
Underhand Lat Pulldown
5
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
5
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4A
Dead Hang
3
AMRAP
-
4B
Y Raise
3
8-12 reps
-
5
Kettlebell Swing
1
-
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)
5 Sets
6-12 Reps
-
1B
Shrug (Dumbbell)
5 Sets
6-10 Reps
-
2A
Lateral Raise (Dumbbell)
5 Sets
8-12 Reps
-
2B
Cable Crunch
5 Sets
8-12 Reps
-
3A
Underhand Lat Pulldown
5 Sets
6-10 Reps
-
3B
Hack Squat
3 Sets
8-12 Reps
-
4
Straight Leg Calf Raise
4 Sets
12 Reps
-
5
Jog
1 Set
-
Day 2
1A
Incline Bench Press (Dumbbell)
5 Sets
7-12 Reps
-
1B
Incline Curl (Dumbbell)
5 Sets
10-15 Reps
-
2A
Tricep Extension (Barbell)
5 Sets
10-15 Reps
-
2B
Cable Crunch
5 Sets
12-15 Reps
-
3A
Kroc Row
4 Sets
8-12 Reps
-
3B
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
-
4
Kettlebell Swing
1 Set
5-10 mins
-
Day 3
1A
Dip (Weighted)
5 Sets
6-12 Reps
-
1B
Bicep Curl (Cable)
5 Sets
8-12 Reps
-
2A
Dumbbell Bench Pullover
5 Sets
8-12 Reps
-
3A
Upright Row (Barbell)
5 Sets
10-15 Reps
-
3B
Leg Press
3 Sets
8-12 Reps
-
4
Straight Leg Calf Raise
4 Sets
12 Reps
-
5
Jog
1 Set
-
Day 4
1A
Incline Bench Press (Dumbbell)
5 Sets
7-12 Reps
-
1B
Cable Crunch
5 Sets
8-12 Reps
-
2A
Underhand Lat Pulldown
5 Sets
4-8 Reps
-
2B
Tricep Rope Push Down (Cable)
5 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
4A
Dead Hang
3 Sets
AMRAP
-
4B
Y Raise
3 Sets
8-12 Reps
-
5
Kettlebell Swing
1 Set
-