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Feather mark 1

by Anonymous
1 athletes joined

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
    Jun 18, 2025 12:10

Summary

Unlock your strength with the Feather Mark 1 program, a comprehensive 12-week journey designed for those ready to elevate their fitness. Committing to six days a week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing dumbbells, barbells, and bodyweight exercises. Each session targets key muscle groups, ensuring you build strength and endurance while honing your technique. Perfect for home workouts, this program will empower you to push your limits and achieve your fitness goals with confidence.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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