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Natural Hypertrohpy - Guts Workout Program

by Young H.

Program Description

An altered vertsion of NH's new Guts routine that caters more to my needs. I added more forarm work, less DB back work since it's easier for me to load barbell. Moved the RDL to Lower 2 instead of DL. Rest you can see what I added.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 24, 2025 04:16
  • Last Edited
    May 24, 2025 04:16

To Start The Program

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2. Click on the link
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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
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9-10
2
Pullover (EZ Bar)
3
6-10 reps
RPE 9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
RPE 9-10
4
Decline Crunch (Weighted)
3
8-12 reps
RPE 10
5
Reverse Grip Bench Press
3
8-12 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Neck Curl
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8-9
2
Chin-Up (Weighted)
3
3-5 reps
RPE 9-10
3A
Standing Calf Raise
3
10-20 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
4A
Bent Over Row (Barbell)
3
8-12 reps
RPE 9-10
4B
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
5
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
8-12 reps
RPE 10
1B
Bench Press (Close Grip)
3
6-10 reps
RPE 9-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9-10
3A
Pronated Finger Curls
3
6-10 reps
RPE 10
3B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
3C
JM Press
3
8-12 reps
RPE 10
4
Lying Leg Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
15-20 reps
RPE 10
1B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Front Squat (Paused)
3
6-10 reps
RPE 8-9
3
Farmer's Walk (Weighted)
3
1 reps
RPE 10
4A
Wrist Curls
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9-10
2
Pullover (EZ Bar)
3 Sets
6-10 Reps
@9-10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
@9-10
4
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@10
5
Reverse Grip Bench Press
3 Sets
8-12 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
7
Neck Curl
3 Sets
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-10 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9-10
3A
Standing Calf Raise
3 Sets
10-20 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9-10
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
@10
1B
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9-10
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9-10
3A
Pronated Finger Curls
3 Sets
6-10 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
3C
JM Press
3 Sets
8-12 Reps
@10
4
Lying Leg Raise
3 Sets
15-20 Reps
@10
Day 4
1A
Seated Calf Raise
3 Sets
15-20 Reps
@10
1B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Front Squat (Paused)
3 Sets
6-10 Reps
@8-9
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
4A
Wrist Curls
3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10