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 EditedMar 20, 2025 07:48
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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
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
-