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BoostcampPNG

NoFate Channel Push Pull Legs

by Nofate247
8 athletes joined

Program Description

Look Good - Feel Good - Avoid Injury

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 16, 2024 06:38
  • Last Edited
    Dec 29, 2024 09:21

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
4
Chest Fly (Cable)
4
8-12 reps
RPE 8
5
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
10-12 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
Tricep Kickback
2
8-10 reps
RPE 8
8B
Echo Bike
2
2 mins
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
3
4-6 reps
RPE 8
9B
Plank
1
1 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
6A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
6B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
7
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
4
Chest Fly (Cable)
4
8-12 reps
RPE 8
5
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
10-12 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
Tricep Kickback
2
8-10 reps
RPE 8
8B
Echo Bike
2
2 mins
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
3
4-6 reps
RPE 8
9B
Plank
1
1 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
6A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
6B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
7
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
4
Chest Fly (Cable)
4
8-12 reps
RPE 8
5
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
10-12 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
Tricep Kickback
2
8-10 reps
RPE 8
8B
Echo Bike
2
2 mins
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
3
4-6 reps
RPE 8
9B
Plank
1
1 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
6A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
6B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
7
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
6A
1 Leg Calf Raise
5
4-6 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
6-8 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Nordic Curl
4
8-10 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
8-10 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
6A
1 Leg Calf Raise
5
4-6 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
6-8 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Nordic Curl
4
8-10 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
8-10 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
6A
1 Leg Calf Raise
5
4-6 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
6-8 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Nordic Curl
4
8-10 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
8-10 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
6-8 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
6-8 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
8-10 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
8-10 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
8-10 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
10-12 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dumbbell Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
4-6 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
4-6 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
6-8 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
6-8 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
6-8 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
8-10 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
8-10 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
8-10 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
10-12 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dumbbell Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
4-6 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
4-6 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
6-8 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
6-8 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
6-8 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
8-10 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
8-10 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
8-10 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
10-12 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dumbbell Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
4-6 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
4-6 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
6-8 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Multi Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Overhead Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@8
4
Chest Fly (Cable)
4 Sets
8-12 Reps
@8
5
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
7A
Overhead Kettlebell Press (1 ARM)
2 Sets
10-12 Reps
@8
7B
AB MAT CRUNCHES
2 Sets
0.5 mins
@8
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
8B
Plank
1 Set
1 mins
@8
9A
Tricep Kickback
2 Sets
10-12 Reps
@8
9B
Echo Bike
2 Sets
2 mins
@8
10
Echo Bike
1 Set
15 mins
@6
Day 2
1
Safety Bar Squat
3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Goblet Squat
3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Lunge (Dumbbell)
3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
4
Nordic Curl
4 Sets
6-8 Reps
@8
5
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@8
6A
1 Leg Calf Raise
5 Sets
4-6 Reps
@8
6B
Treadmill Backwards Walk (NO Power)
4 Sets
1 mins
@6
7
Wall Sit
1 Set
2 mins
@9
8
Side Plank
1 Set
1 mins
@8
9
Stationary Bike
1 Set
15 mins
@8
Day 3
1
Seated Row (Cable)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@8
5A
Shrug (Trap Bar)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
5B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@6
6A
Bicep Curl (EZ Bar)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
6B
Push Up (Weighted)
3 Sets
AMRAP
@5
7A
Face Pull
4 Sets
6-8 Reps
@8
7B
Abs Crunch (Weighted)
3 Sets
AMRAP
@6
8
Hammer Curl
3 Sets
6-8 Reps
@8
9
Overhead 1 Arm Cable Curl
2 Sets
8-10 Reps
@8
10
Shadow Boxing
1 Set
9 mins
@6