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Kaged 8-Week Hardcore Trainer

by Gabe M.
1 athletes joined

Program Description

Landing Site: https://www.kaged.com/blogs/8-week-hardcore-trainer/overview-program Only do the following for abs almost everyday. You will most likely not be able to finish the video fully till you are close to the end of the 8 weeks. Cirque Advanced Abs: https://youtu.be/hbjq9_NER_k?si=eA3GqHx0NPwpOimi

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 06:11
  • Last Edited
    Aug 24, 2025 12:36
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
15 reps
RPE 8
3A
Leg Extension
2
30 reps
RPE 10
3B
Walking Lunge
2
10 reps
-
3C
Squat (Bodyweight)
2
10 reps
-
3D
Walking Lunge
2
10 reps
-
4
Seated Calf Raise
3
AMRAP
RPE 10
5
Cirque De Soleil Abs
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
20 reps
10 reps
-
-
2
Leg Press
2
2
1
30 reps
20 reps
10 reps
-
-
-
3
Barbell Lunge And Squat Combo
3
10 reps
-
4
Seated Calf Raise
2
2
1
30 reps
20 reps
10 reps
-
-
-
5
Cirque De Soleil Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5
25 reps
10 reps
-
-
2A
Landmine Squat
3
25 reps
-
2B
Hex Bar Squat/Deadlift
3
25 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
5
25 reps
10 reps
-
-
4
Front Squat (Smith)
3
20 reps
-
5
Seated Calf Raise
5
30 reps
-
6
Cirque De Soleil Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Extension
3
1
1
15 reps
12 reps
6 reps
-
-
-
2
Single Leg Press
3
1
1
15 reps
12 reps
6 reps
-
-
-
3
Smith Machine Lunge
5
10 reps
-
4
Seated Calf Raise
5
20 reps
-
5
Cirque De Soleil Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
2
30 reps
20 reps
10 reps
-
-
-
2A
Hack Squat
1
1
1
30 reps
25 reps
20 reps
-
-
-
2B
Reverse Hack Squat
1
1
1
20 reps
25 reps
30 reps
-
-
-
3
Leg Press
2
2
2
30 reps
20 reps
10 reps
-
-
-
4
Seated Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
5
Cirque De Soleil Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
30 reps
25 reps
20 reps
-
-
-
3
Leg Press
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Seated Calf Raise
2
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
1B
Leg Press
1
1
1
20 reps
15 reps
10 reps
-
-
-
2A
Squat (Barbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
2B
Hack Squat
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Seated Calf Raise
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Leg Press
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Seated Calf Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Cirque De Soleil Abs
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
30 reps
-
2A
Incline Chest Fly (Dumbbell)
3
12 reps
-
2B
Floor Press (Dumbbell)
3
12 reps
-
3A
Decline Chest Fly
3
12 reps
-
3B
Push Up
3
AMRAP
-
4A
Military Press (Barbell)
3
12 reps
-
4B
Upright Row (Barbell)
3
12 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Front Raise
3
12 reps
-
6A
Rear Delt Fly (Cable)
3
10 reps
-
6B
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
20 reps
15 reps
10 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
1
2
20 reps
15 reps
10 reps
-
-
-
3
Push Up
3
AMRAP
-
4
Barbell Front Raise & Shoulder Press Combo
3
10 reps
-
5
Barbell Side Raise
6
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
20 reps
-
2A
Incline Close-Grip Dumbbell Press
3
10 reps
-
2B
Incline Bench Press (Dumbbell)
3
10 reps
-
3A
Rollout Fly
3
10 reps
-
3B
Push Up
3
10 reps
-
4
Smith Machine Weighted Push-Up
6
10 reps
-
5
Smith Machine Close Grip Press
6
10 reps
-
6
Seated Shoulder Press (Dumbbell)
6
10 reps
-
7
Single Arm Landmine Shoulder Press
3
20 reps
-
8
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline One-Arm Dumbbell Press
3
1
15 reps
5 reps
-
-
2
Incline One-Arm Crossover
3
1
15 reps
5 reps
-
-
3
Decline One-Arm Dumbbell Press
3
1
15 reps
5 reps
-
-
4
One-Arm Cable Crossover
3
1
15 reps
5 reps
-
-
5
Standing One-Arm Shoulder Press
3
1
10 reps
5 reps
-
-
6
One-Arm Cable Rear Delt Fly
3
1
10 reps
5 reps
-
-
7
One-Arm Lying Cable Front Raises
3
1
10 reps
5 reps
-
-
8
One-Arm Cable Side Raises
3
1
10 reps
5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
2
2
2
30 reps
20 reps
10 reps
-
-
-
2
Decline Dumbbell Chest Press
2
2
2
30 reps
20 reps
10 reps
-
-
-
3
Chest Press (Machine)
2
2
2
30 reps
20 reps
10 reps
-
-
-
4
Front Plate Raises
2
2
2
30 reps
20 reps
10 reps
-
-
-
5
Bent-Over Reverse Plate Flyes
2
2
2
30 reps
20 reps
10 reps
-
-
-
6
Side Lateral Plate Raises
2
2
2
30 reps
20 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbbell Press
1
1
1
30 reps
20 reps
10 reps
-
-
-
2
Incline Chest Fly (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Decline Chest Fly
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Cable Crossover
1
1
1
1
10 reps
15 reps
20 reps
30 reps
-
-
-
-
5
Chest Supported Front Barbell Raises
1
1
1
30 reps
20 reps
10 reps
-
-
-
6
Incline Front Dumbbell Raises
1
1
1
10 reps
15 reps
20 reps
-
-
-
7
Rear Delt Fly (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
-
-
-
8
Incline Bench Rear Dumbbell Flyes
1
1
1
10 reps
15 reps
20 reps
-
-
-
9
Lateral Raise (Dumbbell)
1
1
1
30 reps
20 reps
10 reps
-
-
-
10
Seated Lateral Shoulder
1
1
1
10 reps
15 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
1B
Decline Bench Press (Dumbbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2A
Chest Press (Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2B
Pec Deck (Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3A
Upright Row (Barbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3B
Front Dumbbell Raises
2
2
2
20 reps
15 reps
10 reps
-
-
-
4A
Behind-The-Neck Press (Smith Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
4B
Seated Lateral Shoulder
2
2
2
20 reps
15 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Decline Chest Fly
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Front Dumbbell Raises
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Grip Tricep Pushdown
3
12 reps
-
1B
Overhead Tricep Extension (Cable)
3
12 reps
-
2A
Single Arm Overhead Tricep Extension
3
10 reps
-
2B
Bent Over Single Arm Kickback
3
10 reps
-
3A
Diamond Push Up
3
AMRAP
-
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Spider Curl
3
10 reps
-
4B
Bicep Curl (EZ Bar)
3
10 reps
-
5A
Reverse Grip Curls
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Smith Overhead Tricep Extensions
3
15 reps
-
2
Tricep Rope Push Down (Cable)
9
10 reps
-
3
Dip (Bodyweight)
3
10 reps
-
4A
Spider Curl
3
12 reps
-
4B
Banded Bicep Curl
3
12 reps
-
5A
Low-Cable EZ-Bar Curls
3
12 reps
-
5B
Low-Banded Bicep Curl
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
10 reps
-
6B
Seated Banded Bicep Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kneeling Cable Overhead Triceps Extension
6
10 reps
-
2
Machine Triceps Extension
6
10 reps
-
3
Machine Tricep Pressdown
6
10 reps
-
4A
Standing Cable Curls
3
10 reps
-
4B
Lying Cable Curls
3
10 reps
-
5A
Lying High Cable Curls
3
10 reps
-
5B
Standing High Cable Curls
3
10 reps
-
6A
Reverse Grip EZ Bar Curl
3
10 reps
-
6B
Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Single-Arm Dumbbell Curls
4
15 reps
-
1B
Lying Single-Arm Overhead Dumbbell Extension
4
15 reps
-
2A
Incline Single-Arm Overhead Cable Extensions
3
15 reps
-
2B
Single-Arm Cable Concentration Curls
3
15 reps
-
3A
Single-Arm Preacher Machine Curls
3
15 reps
-
3B
Single-Arm Cable Pushdowns
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Triceps Extensions
2
2
2
30 reps
25 reps
20 reps
-
-
-
1B
Bicep Curl (Dumbbell)
2
2
2
30 reps
25 reps
20 reps
-
-
-
2A
Skull Crusher (Barbell)
2
2
2
30 reps
25 reps
20 reps
-
-
-
2B
Preacher Curl (EZ Bar)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3
Dip (Bodyweight)
2
2
2
30 reps
25 reps
20 reps
-
-
-
4
Hammer Curl (Dumbbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Machine Preacher
1
1
1
30 reps
20 reps
10 reps
-
-
-
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
15 reps
20 reps
-
-
-
3
Reverse Grip Tricep Pushdown
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Reverse Grip Curls
1
1
1
20 reps
25 reps
30 reps
-
-
-
5
Smith Machine Drag Curls
1
1
1
30 reps
20 reps
10 reps
-
-
-
6
Smith Machine Close-Grip Bench
1
1
1
20 reps
25 reps
30 reps
-
-
-
7
Spider Curl
1
1
1
20 reps
25 reps
30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
2
2
20 reps
15 reps
10 reps
-
-
-
1B
Bicep Curl (Cable)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2A
Machine Triceps Extension
2
2
2
20 reps
15 reps
10 reps
-
-
-
2B
Machine Preacher
2
2
2
20 reps
15 reps
10 reps
-
-
-
3A
Bicep Curl (EZ Bar)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3B
Dip (Bodyweight)
2
2
2
20 reps
15 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Skull Crusher (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Standing High Cable Curls
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Seated Dumbbell Curl
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2A
Seated Hamstring Curl
3
10 reps
-
2B
Glute-Ham Raise
3
10 reps
-
3
Cable Stiff Legged Deadlift
3
10 reps
-
4
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
5 reps
8 reps
-
-
2A
Rack Deadlifts
3
10 reps
-
2B
Banded Good Mornings
3
20 reps
-
3A
Hamstring Curl
1
5
20 reps
10 reps
-
-
3B
Cable Standing Hamstring Curl
1
5
20 reps
10 reps
-
-
4
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
2
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Stiff Leg Deadlift (Dumbbell)
5
10 reps
-
3
Hyperextension
6
10 reps
-
4
Good Morning
1
1
1
20 reps
18 reps
16 reps
-
-
-
5
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Single-Arm Dumbbell Deadlift
3
15 reps
-
1B
Hyperextension
3
15 reps
-
2
Single-Leg Hamstring Curl
3
15 reps
-
3
Cable Stiff Legged Deadlift
3
15 reps
-
4
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
15 reps
10 reps
5 reps
-
-
-
2
Lying Leg Curl
2
2
2
30 reps
20 reps
10 reps
-
-
-
3
Leg Curl
2
2
2
30 reps
20 reps
10 reps
-
-
-
4
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
30 reps
20 reps
10 reps
-
-
-
2
Leg Curl
1
1
1
20 reps
25 reps
30 reps
-
-
-
3
Hamstring Curl
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Reverse Hack Squat
1
1
1
20 reps
25 reps
30 reps
-
-
-
5
Hyperextension
1
1
1
30 reps
20 reps
10 reps
-
-
-
6
Deadlift (Dumbbell)
1
1
1
20 reps
25 reps
30 reps
-
-
-
7
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
1B
Hyperextension
2
2
2
20 reps
15 reps
10 reps
-
-
-
2A
Hamstring Curl
2
2
2
20 reps
15 reps
10 reps
-
-
-
2B
Stiff Leg Deadlift (Dumbbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
3
Cirque De Soleil Abs
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Deadlifts
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Seated Cable Deadlift
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Single-Leg Hamstring Curl
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Sissy Squat
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Cirque De Soleil Abs
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2A
Pull-Up (Bodyweight)
3
10 reps
-
2B
Rope Lat Pulldown
3
10 reps
-
3A
Single Arm Row (Dumbbell)
3
10 reps
-
3B
Single Arm Inverted Row
3
10 reps
-
4A
Pullover (Dumbbell)
3
15 reps
-
4B
Shrug (Dumbbell)
3
15 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
10 reps
-
2
Seated Row (Machine)
6
10 reps
-
3
Chest Supported Smith Machine Row
6
10 reps
-
4A
Cable Pulldowns
3
10 reps
-
4B
High Row
3
10 reps
-
5
Standing Calf Raise
1
1
3
30 reps
25 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Seal Row
6
10 reps
-
2
Pullover (Dumbbell)
3
12 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4A
Seated Shrug
5
20 reps
-
4B
Standing Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single-Arm Barbell Row
3
15 reps
-
2
Single-Arm Cable Rows
3
15 reps
-
3
Single-Arm Smith Machine Shrugs
3
15 reps
-
4
Single-Arm Overhead Machine Pulldowns
3
15 reps
-
5
Seated Calf Raise
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2
T-Bar Row
2
2
2
20 reps
15 reps
10 reps
-
-
-
3
Seated Row (Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
4A
Shrug (Dumbbell)
2
2
2
30 reps
20 reps
10 reps
-
-
-
4B
Standing Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
30 reps
20 reps
10 reps
-
-
-
2
Pullover (Dumbbell)
1
1
1
20 reps
25 reps
30 reps
-
-
-
3
Cable Pulldowns
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Lat Pulldown
1
1
1
20 reps
25 reps
30 reps
-
-
-
5
Shrug (Dumbbell)
2
2
1
1
30 reps
20 reps
10 reps
25 reps
-
-
-
-
6
Standing Calf Raise
1
1
1
30 reps
20 reps
10 reps
-
-
-
7
Donkey Calf Raises
1
1
1
20 reps
25 reps
30 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
2
2
20 reps
15 reps
10 reps
-
-
-
1B
Seated Row (Machine)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2A
Bent Over Row (Barbell)
2
2
2
20 reps
15 reps
10 reps
-
-
-
2B
Behind-the-Neck Lat Pulldown
2
2
2
20 reps
15 reps
10 reps
-
-
-
3
Seated Calf Raise
2
2
2
20 reps
15 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Row
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Bent Over Row (Dumbbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Wide Grip Lat Pulldown
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Rope Lat Pulldown
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Seated Calf Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
3 Sets
15 Reps
@8
2
Squat (Smith Machine)
3 Sets
15 Reps
@8
3A
Leg Extension
2 Sets
30 Reps
@10
3B
Walking Lunge
2 Sets
10 Reps
-
3C
Squat (Bodyweight)
2 Sets
10 Reps
-
3D
Walking Lunge
2 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
AMRAP
@10
5
Cirque De Soleil Abs
1 Set
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
1 Set
30 Reps
-
2A
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
2B
Floor Press (Dumbbell)
3 Sets
12 Reps
-
3A
Decline Chest Fly
3 Sets
12 Reps
-
3B
Push Up
3 Sets
AMRAP
-
4A
Military Press (Barbell)
3 Sets
12 Reps
-
4B
Upright Row (Barbell)
3 Sets
12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5B
Front Raise
3 Sets
12 Reps
-
6A
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
6B
Face Pull
3 Sets
10 Reps
-
Day 3
1A
Reverse Grip Tricep Pushdown
3 Sets
12 Reps
-
1B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
2A
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
2B
Bent Over Single Arm Kickback
3 Sets
10 Reps
-
3A
Diamond Push Up
3 Sets
AMRAP
-
3B
Dip (Bodyweight)
3 Sets
AMRAP
-
4A
Spider Curl
3 Sets
10 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5A
Reverse Grip Curls
3 Sets
10 Reps
-
5B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2A
Seated Hamstring Curl
3 Sets
10 Reps
-
2B
Glute-Ham Raise
3 Sets
10 Reps
-
3
Cable Stiff Legged Deadlift
3 Sets
10 Reps
-
4
Cirque De Soleil Abs
1 Set
-
Day 5
1
Lat Pulldown
3 Sets
12 Reps
-
2A
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2B
Rope Lat Pulldown
3 Sets
10 Reps
-
3A
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
3B
Single Arm Inverted Row
3 Sets
10 Reps
-
4A
Pullover (Dumbbell)
3 Sets
15 Reps
-
4B
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Seated Calf Raise
5 Sets
20 Reps
-