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by Anonymous
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Program Description

Bodybuilding

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 03:20
  • Last Edited
    Apr 22, 2025 03:23
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3
Push Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Pullover (Dumbbell)
2
10-15 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Pullover (Dumbbell)
3
10-15 reps
RPE 10
3
Chest Supported Row (Dumbbell)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Pullover (Dumbbell)
3
10-15 reps
RPE 10
3
Chest Supported Row (Dumbbell)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Pullover (Dumbbell)
3
10-15 reps
RPE 10
3
Chest Supported Row (Dumbbell)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Pullover (Dumbbell)
3
10-15 reps
RPE 10
3
Chest Supported Row (Dumbbell)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2
Pullover (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
2
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2
Pullover (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
2
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2
Pullover (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
2
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2
Pullover (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
2
6-8 reps
10-15 reps
RPE 10
RPE 10
4
Preacher Curl (Barbell)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Lu Raise
1
10-15 reps
RPE 10
7
Ab Wheel
3
AMRAP
RPE 10
8
Kipping
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
15-20 reps
RPE 10
2
Stiff Leg Deadlift
3
10-20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
15-20 reps
RPE 10
2
Stiff Leg Deadlift
3
10-20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
15-20 reps
RPE 10
2
Stiff Leg Deadlift
3
10-20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
15-20 reps
RPE 10
2
Stiff Leg Deadlift
3
10-20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
2
10-12 reps
10-20 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
2
10-12 reps
10-20 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
2
10-12 reps
10-20 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
2
10-12 reps
10-20 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
10-20 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
10-20 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
10-20 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
10-20 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
10 mins
RPE 10
5
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
10-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
2
10-15 reps
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
2
10-15 reps
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
2
10-15 reps
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
2
10-15 reps
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
1
1
8-10 reps
10-15 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
2
1
8-10 reps
10-15 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
2
1
8-10 reps
10-15 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
2
1
8-10 reps
10-15 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Kroc Row
2
1
8-10 reps
10-15 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
15-20 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
15-20 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
15-20 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
15-20 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
10-15 reps
RPE 10
RPE 10
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
4
Neck Work
1
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
3
Push Up (Weighted)
2 Sets
8-12 Reps
@10
4
French Press
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
3 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Pullover (Dumbbell)
2 Sets
10-15 Reps
@10
3
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Lu Raise
1 Set
10-15 Reps
@10
7
Ab Wheel
3 Sets
AMRAP
@10
8
Kipping
3 Sets
15-20 Reps
@10
Day 3
1
Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
2
Stiff Leg Deadlift
3 Sets
10-20 Reps
@10
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Neck Work
1 Set
10 mins
@10
5
Standing Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
@10
4
Seated Overhead Extension (EZ Bar)
2 Sets
10-15 Reps
@10
5
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
7
Lu Raise
2 Sets
10-15 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
AMRAP
@10
2
Wide Grip Pull-Up
2 Sets
AMRAP
@10
3
Kroc Row
2 Sets
10-15 Reps
@10
4
Skier
2 Sets
10-15 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
Day 6
1
Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@10
4
Neck Work
1 Set
AMRAP
@10
5
Hanging Leg Raise
3 Sets
AMRAP
@10
6
Standing Calf Raise
2 Sets
AMRAP
@10