12 Week Primal Shred Lean Muscle Building Program Overview

Weeks 1-4: 3x 3-6-10  (STRENGTH)

Video of Workout Protocol

​

Workout A RPT HIIT

Activation T20/5 7S

Glute Bridges

Bridge Abductions

Donkey Kicks

Standing Lateral Raises

Standing Kickbacks

Forward Lunges

Squats

​

Workout A: 3x 3-6-10

GLUTES/QUADS

• A1. 3 reps: Barbell Hip Thrust  

• A2. 6 reps: Elevated DB Goblet Squat 

• A3. 10 reps: DB Walking Lunges

SHOULDERS

• A1. 3 reps: Barbell Push Press 

• A2. 6 reps: Dumbbell Seated Shoulder Press

• A3. 10 reps: DB Standing Lateral Raises 

BICEPS

• A1. 3 reps: Barbell Bicep Curls 

• A2. 6 reps: DB Seated Incline Curls (45 Degrees)

• A3. 10 reps: DB Hammer Curls 

​

​

Workout B: 3x 3-6-10

CHEST

• A1. 3 reps: Barbell Incline Bench Press 

• A2. 6 reps: DB Flat Bench Press 

• A3. 10 reps: DB Flat Bench Flys  

SHOULDERS/BACK

• A1. 3 reps: Barbell W.G. Up Right Rows 

• A2. 6 reps: DB Bent Over Flys 

• A3. 10 reps: DB Swings

TRICEPS:

• A1. 3 reps: Weighted Dips 

• A2. 6 reps: DB Lying Tricep Extension 

• A3. 10 reps: DB Overhead Extensions

​

 

Workout C RPT HIIT

Activation T20/5 7S

Glute Bridges

Bridge Abductions

Donkey Kicks

Standing Lateral Raises

Standing Kickbacks

Forward Lunges

Squats

​

WORKOUT C: 3x 3-6-10

QUADS/QUADS/HAMSTRINGS

• A1. 3 reps: Barbell Power Cleans 

• A2. 6 reps: DB Bulgarian Split Squats 

• A3. 10 reps: DB SL Hip Thrust

ABS

• A1. 3 reps: Weighted Hanging Leg Raises 

• A2. 6 reps: Weighted Sky Crunches 

• A3. 10 reps: DB Chair Crunches 

BACK

• A1. 3 reps: Barbell Bent Over Rows 

• A2. 6 reps: DB Pulldowns 

• A3. 10 reps: DB Hammer Rows

 

 

Tuesday and Thursday Workout D