Program Description
hypertrophy / mobility / base strength
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout110 minutes
- CreatedJun 15, 2024 01:50
- Last EditedJun 18, 2025 08:02
Summary
### Heavy Upper & Lower Program
Embark on a transformative 12-week journey designed to build strength and muscle with this comprehensive 6-day-a-week program. Each session combines targeted supersets and dynamic exercises, such as weighted dips and chin-ups, to maximize your upper body gains, while heavy lower body days ensure balanced development. With a focus on progressive overload and varied intensity, you'll push your limits and see tangible results. Get ready to elevate your training and sculpt your physique like never before!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2A
Dip (Weighted)
1
6-10 reps
RPE 8
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
JM Press (Smith Machine)
3
8-12 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
4A
Tricep Extension (Cable)
1
8-12 reps
RPE 10
4B
Wrist Curls
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
-
2B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3A
Dip (Weighted)
3
10-20 reps
-
3B
Pinwheel Curl
3
15-20 reps
RPE 10
3C
Wrist Curls
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
1B
Wrist Curls
3
10-15 reps
RPE 10
1C
Rear Delt Fly (Machine)
3
15-20 reps
RPE 10
2A
Reverse Wrist Curl (Cable)
3
15-20 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3A
Neck Extension
2
10-15 reps
-
3B
Neck Curl
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Skier
3
AMRAP
RPE 10
1B
Standing Calf Raise
3
15-20 reps
RPE 10
1C
Bulgarian Split Squat (Dumbbell)
3
15-20 reps
RPE 10
2
Leg Raise Floor
1
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
3A
Wrist Curls
3
15-20 reps
RPE 10
3B
Hamstring Curl
2
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
One Arm Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@10
2A
Dip (Weighted)1 Set
6-10 Reps
@8
2B
Chin-Up (Bodyweight)3 Sets
AMRAP
@9
3A
JM Press (Smith Machine)3 Sets
8-12 Reps
-
3B
Pinwheel Curl3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)1 Set
8-12 Reps
@10
4B
Wrist Curls3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
1B
Wrist Curls3 Sets
10-15 Reps
@10
1C
Rear Delt Fly (Machine)3 Sets
15-20 Reps
@10
2A
Reverse Wrist Curl (Cable)3 Sets
15-20 Reps
-
2B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
3A
Neck Extension2 Sets
10-15 Reps
-
3B
Neck Curl2 Sets
10-15 Reps
-
Day 3
1A
Skier3 Sets
AMRAP
@10
1B
Standing Calf Raise3 Sets
15-20 Reps
@10
1C
Bulgarian Split Squat (Dumbbell)3 Sets
15-20 Reps
@10
2
Leg Raise Floor 1 Set
2 Sets
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@9.5
@10
3A
Wrist Curls3 Sets
15-20 Reps
@10
3B
Hamstring Curl2 Sets
15-20 Reps
-
Day 4
1
One Arm Lateral Raise (Cable)3 Sets
15-20 Reps
@10
2A
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2B
Chin-Up (Bodyweight)3 Sets
AMRAP
@9
3A
Dip (Weighted)3 Sets
10-20 Reps
-
3B
Pinwheel Curl3 Sets
15-20 Reps
@10
3C
Wrist Curls3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
1B
Wrist Curls3 Sets
10-15 Reps
@10
1C
Rear Delt Fly (Machine)3 Sets
15-20 Reps
@10
2A
Reverse Wrist Curl (Cable)3 Sets
15-20 Reps
-
2B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
3A
Neck Extension2 Sets
10-15 Reps
-
3B
Neck Curl2 Sets
10-15 Reps
-
Day 6
1A
Skier3 Sets
AMRAP
@10
1B
Standing Calf Raise3 Sets
15-20 Reps
@10
1C
Bulgarian Split Squat (Dumbbell)3 Sets
15-20 Reps
@10
2
Leg Raise Floor 1 Set
2 Sets
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@9.5
@10
3A
Wrist Curls3 Sets
15-20 Reps
@10
3B
Hamstring Curl2 Sets
15-20 Reps
-