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Iron Execution

by Troy J.

Program Description

**Iron Execution** is a comprehensive 12-week bodybuilding program designed to sculpt and strengthen your physique through a structured regimen of 48 workouts. Each session, lasting about 90 minutes, combines targeted exercises across all major muscle groups, utilizing a full gym setup. With a focus on muscle hypertrophy and sculpting, this program is tailored for intermediate to advanced lifters ready to elevate their training intensity and achieve impressive results. Embrace the challenge and transform your body with this meticulously crafted plan!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 02:50
  • Last Edited
    Dec 03, 2025 02:46
Muscle Engagement
Front
Back
MuscleSet
Abs
16.8%
Chest
13.8%
Hamstrings
10.6%
Glutes
9.9%
Quadriceps
9%
Triceps
6.2%
Biceps
5.8%
Upper Back
5.2%
Lats
5.1%
Front Delts
4.4%
Calves
3.3%
Lower Back
2.9%
Middle Delts
2.5%
Rear Delts
1.9%
Forearms
1.3%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Seated Row (Cable)
3
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
3
AMRAP
RPE 10
2
Straight Bar Lat Extension
3
-
3
Lat Pulldown
3
AMRAP
RPE 10
4
Shrug (Dumbbell)
3
-
5
Bicep Curl (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
7
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
100%
2A
Seated Row (Cable)
1
AMRAP
RPE 10
2B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
3
Lat Pulldown
1
AMRAP
RPE 10
4
Pull-Up (Assisted)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
1
AMRAP
RPE 10
6
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
7
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
1
AMRAP
RPE 10
1B
Bent Over Row (Barbell)
1
AMRAP
RPE 10
2
Lat Pulldown
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
AMRAP
RPE 10
4
Bicep Curl (Barbell)
1
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
6
Ab Wheel
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
100%
2
Squat (Barbell)
3
8 reps
70%
3
Lunge (Barbell)
3
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Tricep Extension (Cable)
1
100 reps
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Squat (Low Bar)
1
AMRAP
RPE 10
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Lunge (Barbell)
1
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3A
Leg Extension
1
AMRAP
RPE 10
3B
Squat (Low Bar)
1
AMRAP
RPE 10
4
Lunge (Barbell)
1
AMRAP
RPE 10
5
Ab Wheel
3
12 reps
-
6
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Squat (Low Bar)
1
AMRAP
RPE 10
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Lunge (Barbell)
1
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
100%
2
Squat (Barbell)
3
8 reps
70%
3
Lunge (Barbell)
3
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Tricep Extension (Cable)
1
100 reps
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Squat (Low Bar)
1
AMRAP
RPE 10
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Lunge (Barbell)
1
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3A
Leg Extension
1
AMRAP
RPE 10
3B
Squat (Low Bar)
1
AMRAP
RPE 10
4
Lunge (Barbell)
1
AMRAP
RPE 10
5
Ab Wheel
3
12 reps
-
6
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Squat (Low Bar)
1
AMRAP
RPE 10
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Lunge (Barbell)
1
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
100%
2
Squat (Barbell)
3
8 reps
70%
3
Lunge (Barbell)
3
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Tricep Extension (Cable)
1
100 reps
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Squat (Low Bar)
1
AMRAP
RPE 10
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Lunge (Barbell)
1
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3A
Leg Extension
1
AMRAP
RPE 10
3B
Squat (Low Bar)
1
AMRAP
RPE 10
4
Lunge (Barbell)
1
AMRAP
RPE 10
5
Ab Wheel
3
12 reps
-
6
Standing Calf Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
AMRAP
RPE 10
1B
Squat (Low Bar)
1
AMRAP
RPE 10
2A
Leg Curl
1
AMRAP
RPE 10
2B
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Lunge (Barbell)
1
AMRAP
RPE 10
4
Ab Wheel
3
12 reps
-
5
Standing Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
3
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
2
Rear Delt Fly (Cable)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
6 reps
55%
4
Speed Bench Press
6
3 reps
45%
5
Skull Crusher (Barbell)
1
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
7
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2A
Pec Deck (Machine)
3
AMRAP
RPE 10
2B
Hammer Incline Chest Press
3
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
3
AMRAP
RPE 10
4
Chest Fly (Cable)
3
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2A
Pec Deck (Machine)
1
AMRAP
RPE 10
2B
Hammer Incline Chest Press
1
AMRAP
RPE 10
3
Slight Incline Dumbbell Press
1
AMRAP
RPE 10
4
Chest Fly (Cable)
1
AMRAP
RPE 10
5
Hanging Toes To Bar
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Lying Leg Curl
3
AMRAP
RPE 10
3
Deadlift (Barbell)
3
AMRAP
RPE 10
4
Hip Thrust (Machine)
3
AMRAP
RPE 10
5
Bicep Curl (Cable)
1
100 reps
RPE 9
6
Sit Up
1
100 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Seated Row (Cable)
3 Sets
AMRAP
@10
1B
Bent Over Row (Barbell)
3 Sets
AMRAP
@10
2
Straight Bar Lat Extension
3 Sets
-
3
Lat Pulldown
3 Sets
AMRAP
@10
4
Shrug (Dumbbell)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
AMRAP
@10
6
Hammer Curl (Dumbbell)
3 Sets
AMRAP
@10
7
Ab Wheel
3 Sets
12 Reps
@9
Day 3
1A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
1B
Seated Shoulder Press (Dumbbell)
3 Sets
AMRAP
@10
2
Rear Delt Fly (Cable)
3 Sets
AMRAP
@10
3
Bench Press (Barbell)
2 Sets
6 Reps
55%
4
Speed Bench Press
6 Sets
3 Reps
45%
5
Skull Crusher (Barbell)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7
Hanging Toes To Bar
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
AMRAP
@10
2A
Pec Deck (Machine)
3 Sets
AMRAP
@10
2B
Hammer Incline Chest Press
3 Sets
AMRAP
@10
3
Slight Incline Dumbbell Press
3 Sets
AMRAP
@10
4
Chest Fly (Cable)
3 Sets
AMRAP
@10
5
Hanging Toes To Bar
3 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
3 Reps
90%
2
Lying Leg Curl
3 Sets
AMRAP
@10
3
Deadlift (Barbell)
3 Sets
AMRAP
@10
4
Hip Thrust (Machine)
3 Sets
AMRAP
@10
5
Bicep Curl (Cable)
1 Set
100 Reps
@9
6
Sit Up
1 Set
100 Reps
-
Day 2
1
Squat (Low Bar)
1 Set
AMRAP
100%
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Lunge (Barbell)
3 Sets
AMRAP
@10
4
Ab Wheel
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
1 Set
100 Reps
@9
6
Standing Calf Raise
3 Sets
AMRAP
@9