Skip to content

Workout Programs Detail

Legs

Exercise Sets Rep-range
Bb Squat 3 10-12
Bb Deadlift 3 10-12
Bulgarian Split Squat 3 10-12
Leg Curl 3 10-12
Calf Raise 3 10-12

Torso

Exercise Sets Rep-range
Lat Pulldown 2 10-12
Behind the neck Pulldown 2 10-12
Rows 2 10-12
Kelso Shrug 2 10-12
Db Flat Press 2 10-12
Db Incline Press 2 10-12
Machine / Cable Fly 2 10-12
Back Extention 2 10-12
Toe-to-Bar 2 MAX

Arms

Exercise Sets Rep-range
DB Side Lateral 2 10-12
Egyptian Side Lateral 2 10-12
Cable Reverse Fly 2 10-12
Cable French Press 3 10-12
DB Incline Curl 3 10-12
BB Shrug 2 10-12
Face Pull w. Push 2 10-12

Full Body A

Exercise Sets Rep-range
BB Squat 2 6-8
BB Deadlift 2 6-8
BB Benchpress 2 6-8
Assisted Pullup 2 6-8
DB Seated Lateral Raise 2 8-12
Hip Thrusts 2 8-12

Full Body B

Exercise Sets Rep-range
Commando Pullup 2 MAX
Landmine Press 2 4-8
Box Jump 2 6-10
Kb Russian Twist 2 6-12
Svend Press 2 8-12
 Plate Lateral Raise 2 8-12
Kb Windmill 2 2-12
Kb Turkish Get Up 2 2-8

Full Body C

Exercise Sets Rep-range
Bb Front Squat 2 6-8
Bb Sumo Deadlift 2 6-8
Chinup 2 6-8
Dip 2 6-8
Loaded Back Extention 2 6-8
Side Jackknife 2 6-8
Cable Pallof Press 2 6-8
Bb Shrug 2 6-8

Full Body D

Exercise Sets Rep-range
Halo 2 6-10
Snatch 2 6-8
Armbar 2 6-10
Swing 2 6-8
Farmers Walk 2 30-40
Alternating Reverse Lunge 2 6-8
Goblet Squat 2 6-8
Renegade Row 2 4-8
Gironda Pullup 2 MAX
Mike Tyson Pushup 2 MAX

Push

Exercise Sets Rep-range
Bench Press 3 8-12
Lateral Raise 3 8-12
Incline Dumbbell Press 3 8-12
Incline Dumbbell Flys 3 8-12
Military Press 3 8-12
Barbell Shrug 3 8-12
Dumbbell Front Raise 3 8-12
Dumbbell Around-The-World's 3 8-12

Pull

Exercise Sets Rep-range
Pull Up 3 MAX
Back Extentions 3 12-15
Pull Down 3 8-12
Bent Over BB Row 3 8-12
Seated Cable Row 3 8-12
 Rear Lateral Raise 3 8-12
Straight-Arm Pull Down 3 8-12
Face Pull With Push 3 8-12

Legs

Exercise Sets Rep-range
Squat 3 8-12
Deadlift 3 8-12
Walking Lunge 3 8-12
Romanian Deadlift 3 8-12
Leg Extention 3 8-12
Leg Curl 3 8-12
Calf Raise 3 8-12
Hanging Leg Raise 3 MAX

Upper Body A

Exercise Sets Rep-range
Bench Press 4 4-6
Bent Over Row 4 4-6
Overhead Press 3 4-6
Pull-Up 3 4-6
Dip 3 6-8

Lower Body A

Exercise Sets Rep-range
Squat 4 4-6
Deadlift 4 4-6
Leg Press 3 6-8
Romanian Deadlift 3 6-8
Calf Raise 3 8-10

Upper Body B

Exercise Sets Rep-range
Incline Dumbbell Press 3 8-12
Seated Cable Row 3 8-12
 Lateral Raise 3 12-15
Face Pull 3 12-15
Bicep Curl 3 12-15
Tricep Pushdown 3 12-15

Lower Body B

Exercise Sets Rep-range
Leg Extension 3 12-15
Lying Leg Curl 3 12-15
Lunge 3 12-15
Glute Bridge 3 12-15
Seated Calf Raise 3 15-20

Chest

Exercise Sets
Bench Press 3
Incline DB Press 3
DB/machine Flys 3
Cable low-to-high Flys 3
DB Pullover 3

Back

Exercise Sets
Chinup 3
Seated Row 3
Lat Pulldown 3
Back Extentions 3
Hex Shrug 3

Shoulder, Arms, Core and Calf

Exercise Sets
Military Press 3
DB Side Laterals 3
 Cable Rear Lateral 3
DB Curl 2
Cable French Press 2
Seated Calf Raise 3
Swiss Ball Crunch 3

Legs

Exercise Sets
Squat 3
Deadlift 3
Leg Press 3
Leg Extention 3
Lying Leg Curl 3

Push

Exercise Sets
Bench Press 3
Dip 3
Cable Crossover 3
Military Press 3
Cable French Press 2

Pull

Exercise Sets
Chinup 3
BB Bent Row 3
Lat Pulldown 3
Hex Shrug 3
DB Side Laterals 3
BB Curl 2

Legs

Exercise Sets
Seated Leg Curl 3
Squat 3
Deadlift 3
Walking Lunge 3
Calf Raise 3
Leg Extention 3