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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.3%
Forearms
15.2%
Middle Delts
9%
Upper Back
7.6%
Front Delts
6.3%
Neck
6.3%
Rear Delts
5.7%
Biceps
5.7%
Hamstrings
5.1%
Lats
4.8%
Calves
4.8%
Quadriceps
4.8%
Glutes
4.4%
Chest
1.9%
Lower Back
0.6%
Abs
0.5%
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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
-