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BoostcampPNG

Full Body Everyday

by Eduardo Sigaud
1 athletes joined

Program Description

Training program for dads that have no time. Take rest days when kids are sick or life overwhelms you. Rest 30 seconds within supersets. Rest 2 min after each superset. 9 RPE for upper body. 7 RPE for lower body.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 02, 2024 06:45
  • Last Edited
    Oct 04, 2024 12:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Decline Deficit Push-Up (Bodyweight)
3
10 reps
RPE 9
1B
Bent Over Row (Barbell)
3
10 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Barbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
2
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 9
1B
Chin-Up (Bodyweight)
3
5 reps
RPE 9
2A
Bicep Curl (Barbell)
2
10 reps
RPE 9
2B
Skull Crusher (Barbell)
2
10 reps
RPE 9
3A
Upright Row (Dumbbell)
2
10 reps
RPE 9
3B
Bicycle Crunch
1
20 reps
RPE 9
4A
Squat (Barbell)
1
10 reps
RPE 7
4B
Deadlift (Barbell)
1
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
1B
Chin-Up (Bodyweight)
3 Sets
5 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Dumbbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 2
1A
Decline Deficit Push-Up (Bodyweight)
3 Sets
10 Reps
@9
1B
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Barbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 3
1A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
1B
Chin-Up (Bodyweight)
3 Sets
5 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Dumbbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 4
1A
Decline Deficit Push-Up (Bodyweight)
3 Sets
10 Reps
@9
1B
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Barbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 5
1A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
1B
Chin-Up (Bodyweight)
3 Sets
5 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Dumbbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 6
1A
Decline Deficit Push-Up (Bodyweight)
3 Sets
10 Reps
@9
1B
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Barbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7
Day 7
1A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
1B
Chin-Up (Bodyweight)
3 Sets
5 Reps
@9
2A
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
2B
Skull Crusher (Barbell)
2 Sets
10 Reps
@9
3A
Upright Row (Dumbbell)
2 Sets
10 Reps
@9
3B
Bicycle Crunch
2 Sets
20 Reps
@9
4A
Squat (Barbell)
1 Set
10 Reps
@7
4B
Deadlift (Barbell)
1 Set
10 Reps
@7