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 EditedJun 18, 2025 12:45
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!
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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
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
-