EMBRACE THE SUCK

12-WEEK
www.nickbarefitness.com

Program Overview: This week is a 6-day training split.

CHEST/TRICEPS
EXERCISE REPS SETS NOTES

Bench Press 10 10

Push Ups AMRAP 4

Incline DB 10-12 4
Press

Tricep Push 15-20 5

Down

Close Grip 10 6
Bench Press

Hanging Leg AMRAP 4

Raises
*Core work
Cable 20 4
Crunches

1
 EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This week is a 6-day training split.

BACK/BICEPS
EXERCISE REPS SETS NOTES

Pull Ups 10-15 5

Deadlifts 8-10 4

Low Cable 10 4
Row
*SUPERSET
Lat Pull 12-15 4
Down

Pendlay Row 15 3

Standing 8 4
Bicep Curl
*SUPERSET
Alternating AMRAP 4
Hammer Curl

Preacher 12-15 4
Curl

2
 EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This week is a 6-day training split.

LEGS
EXERCISE REPS SETS NOTES

Barbell 10 10
Squat

Leg 15-20 6
Extension *SUPERSET
Leg Curl 15-20 6

Walking 20 4
Barbell
Lunges

Goblet 12-15 3
Squats

Decline 12-15 4
Weighted Sit
Ups/
Crunches *SUPERSET

Hanging Leg AMRAP 4

Raises

3
 EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This week is a 6-day training split.

SHOULDERS/ARMS
EXERCISE REPS SETS NOTES

Overhead 5 5
Barbell
Press

Arnold Press 15-20 4

Barbell/DB 20 3
Shrugs

Side Lateral 12-15 4

Raise
*SUPERSET
Front Plate AMRAP 4
Raise

Preacher 10-15 4
Curl

Skull 15-20 4
Crushers

Cable Bicep 12-15 4

Curl
(Straight
Bar) *SUPERSET

Bodyweight AMRAP 4
Dips

4
 EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This week is a 6-day training split.

CHEST/BACK
EXERCISE REPS SETS NOTES

Dumbbell 8-10 5
Chest Press

Cable Flys 15-20 4

Incline 10 4
Barbell
Press

Pull Ups 12-15 4

*SUPERSET
DB One Arm 12-15 4
Row

Lat Pull 8-10 4

Down

Push Ups AMRAP 6

Decline 12-15 4
Weighted Sit
Ups/
Crunches *SUPERSET

Hanging Leg AMRAP 4

Raises

5
 EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This week is a 6-day training split.

LEGS
EXERCISE REPS SETS NOTES

Walking 20 4
Barbell
Lunges

Barbell AMRAP 4 *Put bodyweight on bar and complete AMRAP sets

Squats

Leg 10 4
Extensions

Leg Curls 12-15 4

*SUPERSET
Stiff Leg 15-20 4
Deadlifts

Hanging Leg AMRAP 4

Raises

6
 EMBRACE THE SUCK
12-WEEK
www.nickbarefitness.com

Program Overview: This program provides 3 days of cardio per week.

For the METCONS - you can scale the weight as needed.

CARDIO

Day 1 Day 2 Day 3

20 minutes low METCON 20 minutes low

intensity cardio on intensity cardio on
stairmaster, incline 400 m Run stairmaster, incline
treadmill, rower, 30 DB Snatch at 50lb. treadmill, rower,
assault bike or run 30 Pull Ups assault bike or run
outside. 400 m Run
outside.
20 DB Snatch at 50lb.
20 Pull Ups
400 m Run
10 DB Snatch at 50lb.
10 Pull Ups