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The Gribble Gauntlet

by Colby Moore

Program Description

The Gribble Gauntlet is designed for the top 1% of Gribbles.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2025 07:14
  • Last Edited
    Nov 04, 2025 08:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
10.4%
Hamstrings
9.2%
Upper Back
8.3%
Chest
7.4%
Front Delts
6.9%
Biceps
6.7%
Glutes
6.6%
Abs
5.7%
Lats
5.7%
Middle Delts
5%
Cardio
4.4%
Lower Back
3.7%
Rear Delts
3.2%
Calves
2.6%
Forearms
0.9%
Adductors
0.6%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
1
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
8-12 reps
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
AMRAP
-
3
Incline Bench Press (Dumbbell)
1
AMRAP
-
4
Overhead Press (Dumbbell)
1
AMRAP
-
5
French Press
1
AMRAP
-
6
Lateral Raise (Dumbbell)
1
AMRAP
-
7
Dip (Assisted)
1
AMRAP
-
8
Tricep Pushdown (Cable)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
9
Abs Crunch (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
8-12 reps
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
9
Abs Crunch (Machine)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
French Press
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
8
Tricep Pushdown (Cable)
2
AMRAP
-
9
Abs Crunch (Machine)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
1
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
1
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
1
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
AMRAP
-
4
Hammer Curl (Dumbbell)
1
AMRAP
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
AMRAP
-
7
Seated Wide-Grip Row (Cable)
1
AMRAP
-
8
Wide Grip Lat Pulldown
1
AMRAP
-
9
Lat Pulldown
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
1
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Reverse Pec Deck
2
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Bicep Curl (EZ Bar)
1
8-12 reps
-
7
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Wide Grip Lat Pulldown
1
8-12 reps
-
9
Lat Pulldown
1
1
8-12 reps
12-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
1
AMRAP
-
6
Calf Raise (Machine)
1
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
1
AMRAP
-
6
Calf Raise (Machine)
1
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
1
AMRAP
-
6
Calf Raise (Machine)
1
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
1
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
1
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
1
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
AMRAP
-
4
Leg Press
1
AMRAP
-
5
Leg Extension
1
AMRAP
-
6
Calf Raise (Machine)
1
AMRAP
-
7
Abs Crunch (Machine)
1
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
2
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
2
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
2
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
2
AMRAP
-
3
Hack Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
2
AMRAP
-
3
Hack Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
1
AMRAP
-
3
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
2
AMRAP
-
3
Hack Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
2
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lying Leg Curl
2
AMRAP
-
3
Hack Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
4
Leg Press
1
1
8-10 reps
10-12 reps
-
-
5
Leg Extension
2
AMRAP
-
6
Calf Raise (Machine)
2
AMRAP
-
7
Abs Crunch (Machine)
3
AMRAP
-
8
Walking Lunge (Dumbbell)
1
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Cardio
1 Set
-
2
Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Overhead Press (Dumbbell)
1 Set
8-12 Reps
-
5
French Press
1 Set
8-12 Reps
-
6
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
7
Dip (Assisted)
2 Sets
AMRAP
-
8
Tricep Pushdown (Cable)
1 Set
AMRAP
-
Day 2
1
Cardio
1 Set
-
2
Reverse Pec Deck
1 Set
AMRAP
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Shrug (Dumbbell)
1 Set
AMRAP
-
6
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
-
7
Seated Wide-Grip Row (Cable)
1 Set
8-12 Reps
-
8
Wide Grip Lat Pulldown
1 Set
8-12 Reps
-
9
Lat Pulldown
1 Set
8-12 Reps
-
Day 3
1
Cardio
1 Set
-
2
Lying Leg Curl
1 Set
AMRAP
-
3
Hack Squat
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Leg Press
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Leg Extension
1 Set
AMRAP
-
6
Calf Raise (Machine)
1 Set
AMRAP
-
7
Abs Crunch (Machine)
2 Sets
AMRAP
-
8
Walking Lunge (Dumbbell)
1 Set
AMRAP
-