logo
BoostcampPNG

Hell

by Marcus B.
1 athletes joined
5.0
(1 rating)

Program Description

To build power balance and maintain physique

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 17, 2026 02:19
  • Last Edited
    Feb 18, 2026 02:19
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.4%
Triceps
12.3%
Abs
10.8%
Upper Back
10.6%
Chest
10.2%
Quadriceps
6.4%
Biceps
6.1%
Lats
5.9%
Glutes
5.1%
Middle Delts
4.7%
Rear Delts
3%
Lower Back
2.5%
Forearms
2.1%
Hamstrings
1.7%
Olympic
1.3%
Calves
1.3%
Other
1.3%
Adductors
0.4%
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
15 reps
RPE 6.5
2
Power Clean
1
7 reps
RPE 7.5
3
Sit Up
2
15 reps
RPE 7.5
4
Plank
2
1 mins
RPE 8
5
Oblique Crunch
2
15 reps
RPE 8.5
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 8.5
8
Side Bend (Dumbbell)
2
20 reps
RPE 8.5
9
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
10
Bear Crawl
1
1 mins
RPE 8.5
11
Hollow Rock
1
0.5 mins
RPE 9
12
Reverse Plank
1
1 mins
RPE 9
13
Russian Twist
2
20 reps
RPE 8.5
14
Mountain Climber
1
1.5 mins
RPE 8.5
15
Decline Bench Press (Dumbbell)
2
10 reps
RPE 8.5
16
Bench Press (Barbell)
2
7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
2
10 reps
RPE 8
3
Barbell Row
2
7 reps
RPE 8
4
Clean Deadlift
2
5 reps
RPE 8
5
Arnold Press
1
1
7 reps
7 reps
RPE 7.5
RPE 8
6
Lying Rear Lateral Raise
2
7 reps
RPE 8
7
Dumbbell Row
2
5 reps
RPE 8
8
Shrug (Barbell)
2
10 reps
RPE 8
9
Pullover (Dumbbell)
2
10 reps
RPE 8.5
10
Chin-Up (Bodyweight)
2
10 reps
RPE 8.5
11
Upright Row (Barbell)
1
7 reps
RPE 8.5
12
Pike Push Up
2
10 reps
RPE 9
13
Superman
2
10 reps
RPE 9
14
Inverted Row
2
7 reps
RPE 9
15
Deadlift (Barbell)
2
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
7
Front Raise
2
8 reps
RPE 9
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Lying Rear Lateral Raise
2
6 reps
RPE 8.5
10
Concentration Curl
2
10 reps
RPE 9
11
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
12
Dip (Bodyweight)
2
7 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
16 reps
RPE 7.5
2
Standing Calf Raise
2
16 reps
RPE 7.5
3
Wall Sit
2
1 mins
RPE 8
4
Skater Hop
2
20 reps
RPE 7.5
5
Vertical Jump
2
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Diamond Push Up
2
10 reps
RPE 9
2
Clap Push Up
2
8 reps
RPE 9
3
Handstand Push Up
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8.5
5
Push Up
2
12 reps
RPE 9
6
Plank
1
1 mins
RPE 9
7
Dip (Bodyweight)
2
10 reps
RPE 9
8
Sit Up
2
12 reps
RPE 9
9
Pike Push Up
2
10 reps
RPE 9.5
Week 1
1 / 18 Weeks
Day 2
1
Power Clean
2 Sets
5 Reps
@7.5
2
Pull-Up (Bodyweight)
2 Sets
10 Reps
@8
3
Barbell Row
2 Sets
7 Reps
@8
4
Clean Deadlift
2 Sets
5 Reps
@8
5
Arnold Press
1 Set
1 Set
7 Reps
7 Reps
@7.5
@8
6
Lying Rear Lateral Raise
2 Sets
7 Reps
@8
7
Dumbbell Row
2 Sets
5 Reps
@8
8
Shrug (Barbell)
2 Sets
10 Reps
@8
9
Pullover (Dumbbell)
2 Sets
10 Reps
@8.5
10
Chin-Up (Bodyweight)
2 Sets
10 Reps
@8.5
11
Upright Row (Barbell)
1 Set
7 Reps
@8.5
12
Pike Push Up
2 Sets
10 Reps
@9
13
Superman
2 Sets
10 Reps
@9
14
Inverted Row
2 Sets
7 Reps
@9
15
Deadlift (Barbell)
2 Sets
5 Reps
@9.5
Day 3
1
Push Up
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
7 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
7 Reps
@8.5
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
8 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
7
Front Raise
2 Sets
8 Reps
@9
8
Pec Fly (Dumbbell)
2 Sets
8 Reps
@9
9
Lying Rear Lateral Raise
2 Sets
6 Reps
@8.5
10
Concentration Curl
2 Sets
10 Reps
@9
11
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@9
12
Dip (Bodyweight)
2 Sets
7 Reps
@9.5
Day 4
1
Step-Up (Weighted)
2 Sets
16 Reps
@7.5
2
Standing Calf Raise
2 Sets
16 Reps
@7.5
3
Wall Sit
2 Sets
1 mins
@8
4
Skater Hop
2 Sets
20 Reps
@7.5
5
Vertical Jump
2 Sets
15 Reps
@8.5
Day 5
1
Diamond Push Up
2 Sets
10 Reps
@9
2
Clap Push Up
2 Sets
8 Reps
@9
3
Handstand Push Up
1 Set
1 Set
8 Reps
10 Reps
@10
@10
4
Pull-Up (Bodyweight)
2 Sets
10 Reps
@8.5
5
Push Up
2 Sets
12 Reps
@9
6
Plank
1 Set
1 mins
@9
7
Dip (Bodyweight)
2 Sets
10 Reps
@9
8
Sit Up
2 Sets
12 Reps
@9
9
Pike Push Up
2 Sets
10 Reps
@9.5
Day 1
1
Push Up
2 Sets
15 Reps
@6.5
2
Power Clean
1 Set
7 Reps
@7.5
3
Sit Up
2 Sets
15 Reps
@7.5
4
Plank
2 Sets
1 mins
@8
5
Oblique Crunch
2 Sets
15 Reps
@8.5
6
Hanging Leg Raise
1 Set
5 Reps
@9
7
Ab Wheel
2 Sets
15 Reps
@8.5
8
Side Bend (Dumbbell)
2 Sets
20 Reps
@8.5
9
Romanian Deadlift (Barbell)
1 Set
5 Reps
@8
10
Bear Crawl
1 Set
1 mins
@8.5
11
Hollow Rock
1 Set
0.5 mins
@9
12
Reverse Plank
1 Set
1 mins
@9
13
Russian Twist
2 Sets
20 Reps
@8.5
14
Mountain Climber
1 Set
1.5 mins
@8.5
15
Decline Bench Press (Dumbbell)
2 Sets
10 Reps
@8.5
16
Bench Press (Barbell)
2 Sets
7 Reps
@8.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Marcus B.Age 36, Man
4 days ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Trust its good