Program Description
Advanced Upper Lower with an extra arm day. Includes Nucleus Overload for forearms, calves, neck, and abs.
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 20, 2025 12:59
- Last EditedJul 19, 2025 07:08
Summary
Unleash your inner strength with the Farnese Hercules Program, a comprehensive 12-week training plan designed for serious lifters. With five days of intense workouts each week, you'll engage in a variety of supersets targeting all major muscle groups, ensuring balanced development and explosive gains. This program emphasizes compound movements and isolation exercises, including bench presses, Kroc rows, and more, to sculpt a powerful physique. Get ready to challenge yourself and transform your fitness journey!
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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
Dip (Weighted)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
-
1B
Inverted Row
3
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2B
Chin-Up (Weighted)
3
5 reps
-
2C
Russian Twist
3
12-15 reps
-
2D
Seated Calf Raise
1
25 reps
-
3A
Skull Crusher (Barbell)
4
8-12 reps
-
3B
Bicep Curl (Dumbbell)
4
6-12 reps
-
3C
Finger Curl
4
8-10 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Hyperextension
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Bulgarian Split Squat (Barbell)
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Standing Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Seated Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Hyperextension
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Bulgarian Split Squat (Barbell)
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Standing Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Seated Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Hyperextension
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Bulgarian Split Squat (Barbell)
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Standing Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Seated Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Hyperextension
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Bulgarian Split Squat (Barbell)
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Standing Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Seated Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Hyperextension
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Bulgarian Split Squat (Barbell)
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Standing Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Seated Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Hyperextension
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Bulgarian Split Squat (Barbell)
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Standing Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
3
6-10 reps
-
1B
Dead Hang
1
1 mins
-
2A
Romanian Deadlift (Barbell)
4
8-12 reps
-
2B
Shrug (Dumbbell)
4
12-15 reps
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Single Leg Press
3
10-15 reps
-
3B
Suitcase Carry
3
1 mins
-
3C
Seated Calf Raise
3
15 reps
-
3D
Neck Curl
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2C
Arnold Press
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Clean Pull
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2C
Arnold Press
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Clean Pull
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2C
Arnold Press
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Clean Pull
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2C
Arnold Press
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Clean Pull
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2C
Arnold Press
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Clean Pull
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seal Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (EZ Bar)
3
6-10 reps
-
2C
Lateral Raise (Dumbbell)
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Upright Row (Barbell)
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-12 reps
-
1B
Push Up (Weighted)
3
AMRAP
-
1C
Abs Crunch (Weighted)
1
25 reps
-
2A
Pullover (Dumbbell)
3
6-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-10 reps
-
2C
Arnold Press
3
8-12 reps
-
2D
Dead Hang
1
1 mins
-
3A
Clean Pull
4
10-15 reps
-
3B
Neck Extension
4
15-20 reps
-
3C
Windshield Wipers
4
12-15 reps
-
3D
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-5 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
-
1B
Seated Calf Raise
1
25 reps
-
2A
Block Pull (Barbell)
4
6-12 reps
-
2B
Pull-Up (Bodyweight)
4
AMRAP
-
2C
Abs Crunch (Weighted)
1
25 reps
-
3A
Belt Squat
4
8-15 reps
-
3B
Shrug (Barbell)
4
12-15 reps
-
3C
Single-Leg Leg Curl
4
10-20 reps
-
3D
Seated Calf Raise
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Kroc Row
4
6-12 reps
-
1C
Seated Calf Raise
1
25 reps
-
2A
Pinwheel Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Chest Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
4
6-10 reps
-
1B
Bent Over Row (Barbell, Paused)
4
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Pec Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Kroc Row
4
6-12 reps
-
1C
Seated Calf Raise
1
25 reps
-
2A
Pinwheel Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Chest Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
4
6-10 reps
-
1B
Bent Over Row (Barbell, Paused)
4
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Pec Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Kroc Row
4
6-12 reps
-
1C
Seated Calf Raise
1
25 reps
-
2A
Pinwheel Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Chest Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
4
6-10 reps
-
1B
Bent Over Row (Barbell, Paused)
4
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Pec Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Kroc Row
4
6-12 reps
-
1C
Seated Calf Raise
1
25 reps
-
2A
Pinwheel Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Chest Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
4
6-10 reps
-
1B
Bent Over Row (Barbell, Paused)
4
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Pec Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Kroc Row
4
6-12 reps
-
1C
Seated Calf Raise
1
25 reps
-
2A
Pinwheel Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Chest Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
4
6-10 reps
-
1B
Bent Over Row (Barbell, Paused)
4
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Pec Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Kroc Row
4
6-12 reps
-
1C
Seated Calf Raise
1
25 reps
-
2A
Pinwheel Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Chest Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
4
6-10 reps
-
1B
Bent Over Row (Barbell, Paused)
4
AMRAP
-
1C
Seated Calf Raise
1
25 reps
-
2A
Hammer Curl
4
8-12 reps
-
2B
Pullover (Dumbbell)
4
12-15 reps
-
2C
Pec Fly (Dumbbell)
4
10-15 reps
-
2D
Neck Curl
1
25 reps
-
3A
Finger Curl
3
6-12 reps
-
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3C
Reaching Situp
3
AMRAP
-
3D
Neck Curl
1
25 reps
-
Week 1
1 / 12 Weeks
Day 5
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Kroc Row4 Sets
6-12 Reps
-
1C
Seated Calf Raise1 Set
25 Reps
-
2A
Pinwheel Curl4 Sets
8-12 Reps
-
2B
Pullover (Dumbbell)4 Sets
12-15 Reps
-
2C
Chest Fly (Dumbbell)4 Sets
10-15 Reps
-
2D
Neck Curl1 Set
25 Reps
-
3A
Finger Curl3 Sets
6-12 Reps
-
3B
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
-
3C
Reaching Situp3 Sets
AMRAP
-
3D
Neck Curl1 Set
25 Reps
-
Day 4
1A
Deadlift (Barbell)3 Sets
3-5 Reps
-
1B
Seated Calf Raise1 Set
25 Reps
-
2A
Block Pull (Barbell)4 Sets
6-12 Reps
-
2B
Pull-Up (Bodyweight)4 Sets
AMRAP
-
2C
Abs Crunch (Weighted)1 Set
25 Reps
-
3A
Belt Squat4 Sets
8-15 Reps
-
3B
Shrug (Barbell)4 Sets
12-15 Reps
-
3C
Single-Leg Leg Curl4 Sets
10-20 Reps
-
3D
Seated Calf Raise1 Set
25 Reps
-
Day 3
1A
Seal Row3 Sets
6-12 Reps
-
1B
Push Up (Weighted)3 Sets
AMRAP
-
1C
Abs Crunch (Weighted)1 Set
25 Reps
-
2A
Pullover (Dumbbell)3 Sets
6-12 Reps
-
2B
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
-
2C
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
-
2D
Dead Hang1 Set
1 mins
-
3A
Upright Row (Barbell)4 Sets
10-15 Reps
-
3B
Neck Extension4 Sets
15-20 Reps
-
3C
Windshield Wipers4 Sets
12-15 Reps
-
3D
Dead Hang1 Set
1 mins
-
Day 2
1A
Zercher Squat (Barbell)3 Sets
6-10 Reps
-
1B
Dead Hang1 Set
1 mins
-
2A
Hyperextension4 Sets
8-12 Reps
-
2B
Shrug (Dumbbell)4 Sets
12-15 Reps
-
2C
Abs Crunch (Weighted)1 Set
25 Reps
-
3A
Bulgarian Split Squat (Barbell)3 Sets
10-15 Reps
-
3B
Suitcase Carry3 Sets
1 mins
-
3C
Standing Calf Raise3 Sets
15 Reps
-
3D
Neck Curl1 Set
25 Reps
-
Day 1
1A
Dip (Weighted)3 Sets
6-12 Reps
-
1B
Inverted Row3 Sets
AMRAP
-
1C
Seated Calf Raise1 Set
25 Reps
-
2A
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2B
Chin-Up (Weighted)3 Sets
5 Reps
-
2C
Russian Twist3 Sets
12-15 Reps
-
2D
Seated Calf Raise1 Set
25 Reps
-
3A
Skull Crusher (Barbell)4 Sets
8-12 Reps
-
3B
Bicep Curl (Dumbbell)4 Sets
6-12 Reps
-
3C
Finger Curl4 Sets
8-10 Reps
-
3D
Neck Curl1 Set
25 Reps
-