logo
BoostcampPNG

ABSOLUTE DARK KNIGHT 🦇

by Ikram Shopan

Program Description

Peak human capability

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 18, 2025 09:58
  • Last Edited
    Dec 14, 2025 05:16
Muscle Engagement
Front
Back
MuscleSet
Chest
10.4%
Triceps
10.4%
Abs
7.9%
Front Delts
7.6%
Glutes
7.4%
Biceps
7.2%
Hamstrings
6.7%
Quadriceps
6.5%
Calves
6.5%
Upper Back
5.5%
Lats
5.2%
Middle Delts
4.5%
Other
4%
Lower Back
3.2%
Adductors
2.9%
Rear Delts
1.8%
Neck
1.3%
Forearms
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
14-20 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
1
4 mins
-
3
Bench Press (Smith Machine)
1
AMRAP
RPE 9
4
Squat (Dumbbell)
1
AMRAP
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 9
6
Calf Raise (Machine)
1
AMRAP
RPE 9
7
Dip (Weighted)
1
AMRAP
RPE 9
8
Incline Curl (Dumbbell)
1
AMRAP
RPE 9
9
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9
10
Hyperextension
1
AMRAP
RPE 9
Week 1
1 / 16 Weeks
Day 2
1
Stretching
1 Set
5 mins
-
2
Plank
3 Sets
2 mins
-
3
Bench Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
4
Squat (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
5
Elevated Pike Push Up
1 Set
3 Sets
4 Reps
20 Reps
@6
@8.5
6
Calf Raise (Machine)
1 Set
3 Sets
4-6 Reps
14-20 Reps
@6
@8.5
7
Dip (Weighted)
1 Set
3 Sets
2-4 Reps
8-12 Reps
@6
@8.5
8
Lateral Raise (Cable)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
Day 3
1
Stretching
1 Set
5 mins
-
2
Plank
3 Sets
2 mins
-
3
Bench Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
4
Squat (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
5
Pull-Up (Weighted)
1 Set
3 Sets
2-4 Reps
8-12 Reps
@6
@8.5
6
Calf Raise (Machine)
1 Set
3 Sets
4-6 Reps
14-20 Reps
@6
@8.5
7
Dip (Weighted)
1 Set
3 Sets
2-4 Reps
8-12 Reps
@6
@8.5
8
Incline Curl (Dumbbell)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
Day 1
1
Stretching
1 Set
5 mins
-
2
Plank
1 Set
4 mins
-
3
Bench Press (Smith Machine)
1 Set
AMRAP
@9
4
Squat (Dumbbell)
1 Set
AMRAP
@9
5
Pull-Up (Weighted)
1 Set
AMRAP
@9
6
Calf Raise (Machine)
1 Set
AMRAP
@9
7
Dip (Weighted)
1 Set
AMRAP
@9
8
Incline Curl (Dumbbell)
1 Set
AMRAP
@9
9
Lateral Raise (Dumbbell)
1 Set
AMRAP
@9
10
Hyperextension
1 Set
AMRAP
@9