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Hybrid athlete

by Harjeet S.
1 athletes joined

Program Description

harnek

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 18, 2025 01:44
  • Last Edited
    Aug 29, 2025 03:42
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-12 reps
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rack Pull (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Paused)
2
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 6
2
Hamstring Curl
3
8-15 reps
RPE 10
3
Sissy Squat
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
5
Cable Crunch
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
3
Hammer Curl
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
8-15 reps
RPE 10
6
Neck Flexion
1
20-25 reps
RPE 9
7
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
8
Neck Extension
1
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pullover (Dumbbell)
2
8-15 reps
RPE 9
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
2
10-20 reps
RPE 10
4
Cable Crunch
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Hammer Curl
2
8-12 reps
RPE 10
5
Neck Flexion
1
20-25 reps
RPE 10
6
Neck Extension
1
20-25 reps
RPE 10
7
Lateral Raise (Cable)
2
8-12 reps
RPE 10
8
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
3
Rack Pull (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Bench Press (Paused)
2 Sets
8-12 Reps
@9.5
Day 3
1
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
3
Hammer Curl
2 Sets
8-12 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
6
Neck Flexion
1 Set
20-25 Reps
@9
7
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10
8
Neck Extension
1 Set
20-25 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Pullover (Dumbbell)
2 Sets
8-15 Reps
@9
3
Seated Row (Cable)
2 Sets
8-12 Reps
@10
4
Push Up
2 Sets
AMRAP
@10
Day 6
1
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
4
Hammer Curl
2 Sets
8-12 Reps
@10
5
Neck Flexion
1 Set
20-25 Reps
@10
6
Neck Extension
1 Set
20-25 Reps
@10
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
8
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
10-15 Reps
@9
@6
2
Hamstring Curl
3 Sets
8-15 Reps
@10
3
Sissy Squat
1 Set
AMRAP
@10
4
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@10
5
Cable Crunch
2 Sets
10-15 Reps
@10
Day 5
1
Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Leg Press
2 Sets
8-12 Reps
@10
3
Calf Raise (Leg Press)
2 Sets
10-20 Reps
@10
4
Cable Crunch
2 Sets
8-15 Reps
@10