logo
BoostcampPNG
at the top
by David Gresset
Program Description
hypertrophy / mobility / base strength
Program Overview
Level
Advanced, Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
110 minutes
Created
Jun 15, 2024 01:50
Last Edited
Jun 15, 2024 02:07
down_app
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps
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 Curl
3 Sets
15-20 Reps
@10
4A
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
4B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 2
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 3
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 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 Curl
3 Sets
15-20 Reps
@10
3C
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
1B
Wrist Curls
3 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 Extension
2 Sets
10-15 Reps
3B
Neck Curl
2 Sets
10-15 Reps
Day 6
1A
Skier
3 Sets
AMRAP
@10
1B
Standing Calf Raise
3 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 Curls
3 Sets
15-20 Reps
@10
3B
Hamstring Curl
2 Sets
15-20 Reps