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Minotaur's Revenge 2.0 (Cutting Protocol)

by Brison C.

Program Description

Focus on major movers during a cut with a focus on calisthenics for a psychological morale booster through the inevitable loss of strength that comes with cutting weight. If at any point you'd like to add sets, go for it, but keep overall fatigue in mind. Leave 15-30 min at the end of each session for some form of cardio.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 19, 2026 03:54
  • Last Edited
    Feb 20, 2026 11:50
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
13.1%
Upper Back
12.1%
Chest
10.7%
Lats
7.5%
Glutes
6.8%
Hamstrings
6.8%
Quadriceps
5.7%
Abs
5.1%
Biceps
4.8%
Lower Back
3.7%
Middle Delts
3.2%
Rear Delts
3%
Neck
2.3%
Cardio
0.6%
Forearms
0.5%
Adductors
0.2%
Abductors
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Face Pull
3
20 reps
-
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 6
5
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 8
-
6
Decline Sit Up (Weighted)
2
12 reps
RPE 8
7
Bench Press (Dumbbell)
2
10 reps
RPE 6
8A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
8B
Tricep Extension (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Face Pull
3
20 reps
-
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
5
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 8
-
6
Decline Sit Up (Weighted)
2
12 reps
RPE 8
7
Bench Press (Dumbbell)
2
10 reps
RPE 7
8A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
8B
Tricep Extension (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Face Pull
3
20 reps
-
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
5
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 8
-
6
Decline Sit Up (Weighted)
2
12 reps
RPE 8
7
Bench Press (Dumbbell)
2
10 reps
RPE 7
8A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
8B
Tricep Extension (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
5 reps
5 reps
RPE 10
-
3
Face Pull
3
20 reps
-
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 8
5
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 9
-
6
Decline Sit Up (Weighted)
2
10 reps
RPE 8
7
Bench Press (Dumbbell)
2
10 reps
RPE 7
8A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
8B
Tricep Extension (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Face Pull
3
20 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
RPE 6
5
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 8
-
6
Decline Sit Up (Weighted)
2
12 reps
RPE 8
7
Bench Press (Dumbbell)
2
8 reps
RPE 6
8A
Bicep Curl (Barbell)
2
8 reps
RPE 8
8B
Tricep Extension (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
25 reps
-
1B
Seated Row (Cable)
2
25 reps
-
2
Dip (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Face Pull
3
20 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
RPE 7
5
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 8
-
6
Decline Sit Up (Weighted)
2
10 reps
RPE 8
7
Bench Press (Dumbbell)
2
8 reps
RPE 7
8A
Bicep Curl (Barbell)
2
8 reps
RPE 8
8B
Tricep Extension (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
25 reps
-
1B
Seated Row (Cable)
2
25 reps
-
2
Dip (Weighted)
1
2
5 reps
5 reps
RPE 8
-
3
Face Pull
3
20 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 8
-
6
Decline Sit Up (Weighted)
2
10 reps
RPE 8
7
Bench Press (Dumbbell)
2
8 reps
RPE 7
8A
Bicep Curl (Barbell)
2
8 reps
RPE 8
8B
Tricep Extension (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
25 reps
-
1B
Seated Row (Cable)
2
25 reps
-
2
Dip (Weighted)
1
2
5 reps
5 reps
RPE 10
-
3
Face Pull
3
20 reps
-
4
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
5
Overhead Press (Barbell)
1
1
10 reps
10 reps
RPE 9
-
6
Decline Sit Up (Weighted)
2
10 reps
RPE 8
7
Bench Press (Dumbbell)
2
8 reps
RPE 8
8A
Bicep Curl (Barbell)
2
8 reps
RPE 8
8B
Tricep Extension (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Ring Dip
1
2
7 reps
RPE 6
-
3
Face Pull
3
20 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6
5
Standing Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 6
-
6
Leg Raise (Weighted)
2
12 reps
RPE 7
7
Chest Fly (Cable)
3
12 reps
RPE 6
8
Powell Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Chest Supported Row (Dumbbell)
2
12 reps
RPE 6
3B
Chest Supported Lateral Raise
2
10-20 reps
-
4
Leg Raise (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Chest Supported Row (Dumbbell)
2
12 reps
RPE 6
3B
Chest Supported Lateral Raise
2
10-20 reps
-
4
Leg Raise (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8
3B
Chest Supported Lateral Raise
2
10-20 reps
-
4
Leg Raise (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 10
-
3A
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8
3B
Chest Supported Lateral Raise
2
10-20 reps
-
4
Leg Raise (Weighted)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6
3B
Chest Supported Lateral Raise
2
10-20 reps
-
4
Leg Raise (Weighted)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Chest Supported Row (Dumbbell)
2
10 reps
RPE 7
3B
Chest Supported Lateral Raise
2
10-20 reps
-
4
Leg Raise (Weighted)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3B
Chest Supported Lateral Raise
2
10-20 reps
-
4
Leg Raise (Weighted)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 10
-
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
3B
Chest Supported Lateral Raise
2
10-20 reps
-
4
Leg Raise (Weighted)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 5
-
2
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 6
-
3
Pull-Up (Bodyweight)
2
15 reps
RPE 6
4
Leg Press
2
12 reps
RPE 8
5
Oblique Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
2
10-20 reps
-
2
Neck Extension
2
15-30 reps
-
3
Decline Sit Up (Weighted)
2
5-15 reps
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
-
3
Chin-Up (Weighted)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
2
6 reps
RPE 6
5
Leg Raise (Weighted)
2
10 reps
RPE 7
6
Incline Bench Press (Barbell)
2
10 reps
RPE 9
7A
Alternating Dumbbell Curl
2
15 reps
RPE 9
7B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
-
3
Chin-Up (Weighted)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
2
6 reps
RPE 7
5
Leg Raise (Weighted)
2
10 reps
RPE 8
6
Incline Bench Press (Barbell)
2
10 reps
RPE 9
7A
Alternating Dumbbell Curl
2
15 reps
RPE 9
7B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
-
3
Chin-Up (Weighted)
2
12 reps
RPE 8
4
Bench Press (Close Grip)
2
6 reps
RPE 8
5
Leg Raise (Weighted)
2
10 reps
RPE 8
6
Incline Bench Press (Barbell)
2
10 reps
RPE 9
7A
Alternating Dumbbell Curl
2
15 reps
RPE 9
7B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
12 reps
12 reps
RPE 10
-
3
Chin-Up (Weighted)
2
10 reps
RPE 7
4
Bench Press (Close Grip)
2
6 reps
RPE 8
5
Leg Raise (Weighted)
2
10 reps
RPE 7
6
Incline Bench Press (Barbell)
2
10 reps
RPE 9
7A
Alternating Dumbbell Curl
2
15 reps
RPE 9
7B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
9 reps
9 reps
RPE 8
-
3
Chin-Up (Weighted)
2
9 reps
RPE 8
4
Bench Press (Close Grip)
2
5 reps
RPE 6
5
Leg Raise (Weighted)
2
8 reps
RPE 8
6
Incline Bench Press (Barbell)
2
8 reps
RPE 9
7A
Alternating Dumbbell Curl
2
15 reps
RPE 9
7B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
9 reps
9 reps
RPE 8
-
3
Chin-Up (Weighted)
2
9 reps
RPE 8
4
Bench Press (Close Grip)
2
5 reps
RPE 7
5
Leg Raise (Weighted)
2
8 reps
RPE 8
6
Incline Bench Press (Barbell)
2
8 reps
RPE 9
7A
Alternating Dumbbell Curl
2
15 reps
RPE 9
7B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
3
9 reps
9 reps
RPE 8
-
3
Chin-Up (Weighted)
2
9 reps
RPE 8
4
Bench Press (Close Grip)
2
5 reps
RPE 7
5
Leg Raise (Weighted)
2
8 reps
RPE 8
6
Incline Bench Press (Barbell)
2
8 reps
RPE 9
7A
Alternating Dumbbell Curl
2
15 reps
RPE 9
7B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Dip (Weighted)
1
2
9 reps
9 reps
RPE 10
-
3
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Bench Press (Close Grip)
2
5 reps
RPE 7
5
Leg Raise (Weighted)
2
8 reps
RPE 8
6
Incline Bench Press (Barbell)
2
8 reps
RPE 9
7A
Alternating Dumbbell Curl
2
15 reps
RPE 9
7B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deficit Push Up
2
25 reps
-
1B
Inverted Row
2
25 reps
-
2
Banded Dips
2
5 reps
RPE 6
3
Chest Supported Row (Dumbbell)
2
8 reps
RPE 6
4
Bench Press (Dumbbell)
2
10 reps
RPE 6
5
Decline Sit Up (Weighted)
3
8 reps
RPE 8
6
Incline Bench Press (Barbell)
2
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
10 reps
10 reps
RPE 8
-
2
Decline Sit Up (Weighted)
2
12 reps
RPE 8
3
Back Extension (Weighted)
2
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
5
Face Pull
4
25 reps
-
6
Hamstring Curl
2
10 reps
RPE 7
7
Lateral Raise (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
10 reps
10 reps
RPE 8
-
2
Decline Sit Up (Weighted)
2
12 reps
RPE 8
3
Back Extension (Weighted)
2
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
5
Face Pull
4
25 reps
-
6
Hamstring Curl
2
10 reps
RPE 7
7
Lateral Raise (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
10 reps
10 reps
RPE 8
-
2
Decline Sit Up (Weighted)
2
12 reps
RPE 8
3
Back Extension (Weighted)
2
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
5
Face Pull
4
25 reps
-
6
Hamstring Curl
2
10 reps
RPE 7
7
Lateral Raise (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
10 reps
10 reps
RPE 10
-
2
Decline Sit Up (Weighted)
2
12 reps
RPE 8
3
Back Extension (Weighted)
2
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
5
Face Pull
4
25 reps
-
6
Hamstring Curl
2
10 reps
RPE 7
7
Lateral Raise (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
8 reps
8 reps
RPE 8
-
2
Decline Sit Up (Weighted)
2
10 reps
RPE 8
3
Back Extension (Weighted)
2
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
5
Face Pull
4
25 reps
-
6
Hamstring Curl
2
10 reps
RPE 7
7
Lateral Raise (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
8 reps
8 reps
RPE 8
-
2
Decline Sit Up (Weighted)
2
10 reps
RPE 8
3
Back Extension (Weighted)
2
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
5
Face Pull
4
25 reps
-
6
Hamstring Curl
2
10 reps
RPE 8
7
Lateral Raise (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
8 reps
8 reps
RPE 8
-
2
Decline Sit Up (Weighted)
2
10 reps
RPE 8
3
Back Extension (Weighted)
2
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
5
Face Pull
4
25 reps
-
6
Hamstring Curl
2
10 reps
RPE 8
7
Lateral Raise (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
8 reps
8 reps
RPE 10
-
2
Decline Sit Up (Weighted)
2
10 reps
RPE 8
3
Back Extension (Weighted)
2
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
5
Face Pull
4
25 reps
-
6
Hamstring Curl
2
10 reps
RPE 7
7
Lateral Raise (Cable)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Paused)
1
1
6 reps
6 reps
RPE 6
-
2
Leg Raise (Weighted)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6
4
Goblet Squat
2
10 reps
RPE 6
5
Band Face Pull
4
25 reps
-
6
Deficit Handstand Push Up
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
Week 1
1 / 9 Weeks
Day 1
1A
Deficit Push Up
2 Sets
25 Reps
-
1B
Inverted Row
2 Sets
25 Reps
-
2
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
-
-
3
Face Pull
3 Sets
20 Reps
-
4
Lat Pulldown (Single Arm)
2 Sets
12 Reps
@6
5
Overhead Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
-
6
Decline Sit Up (Weighted)
2 Sets
12 Reps
@8
7
Bench Press (Dumbbell)
2 Sets
10 Reps
@6
8A
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@8
8B
Tricep Extension (Barbell)
2 Sets
10-15 Reps
@8
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
-
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@8
-
3A
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@6
3B
Chest Supported Lateral Raise
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
4
Leg Raise (Weighted)
2 Sets
10 Reps
@8
Day 3
1
Neck Curl
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
2
Neck Extension
1 Set
1 Set
15-30 Reps
15-30 Reps
-
-
3
Decline Sit Up (Weighted)
1 Set
1 Set
5-15 Reps
5-15 Reps
-
-
4
Cardio
1 Set
20 mins
-
Day 4
1A
Deficit Push Up
2 Sets
25 Reps
-
1B
Inverted Row
2 Sets
25 Reps
-
2
Dip (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
-
3
Chin-Up (Weighted)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
4
Bench Press (Close Grip)
2 Sets
6 Reps
@6
5
Leg Raise (Weighted)
2 Sets
10 Reps
@7
6
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
7A
Alternating Dumbbell Curl
2 Sets
15 Reps
@9
7B
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
Day 5
1
Front Squat (Paused)
1 Set
1 Set
10 Reps
10 Reps
@8
-
2
Decline Sit Up (Weighted)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
3
Back Extension (Weighted)
2 Sets
10 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@8
5
Face Pull
4 Sets
25 Reps
-
6
Hamstring Curl
2 Sets
10 Reps
@7
7
Lateral Raise (Cable)
1 Set
AMRAP
-
Day 6
1
Dip (Bodyweight)
3 Sets
AMRAP
-
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-