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Hybrid athlete

by Harjeet S.
3 athletes joined
5.0
(1 rating)

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
    Sep 22, 2025 11:53

Summary

Unleash your inner athlete with this comprehensive 16-week Hybrid Athlete program, designed for those ready to push their limits. Committing to six days a week, you'll engage in a balanced mix of strength and conditioning workouts, targeting all major muscle groups while enhancing your endurance and power. From weighted pull-ups to tricep pushdowns, each session is meticulously crafted to build functional strength and improve athletic performance. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Biceps
9.2%
Quadriceps
8.6%
Upper Back
8.5%
Hamstrings
7.4%
Glutes
6.8%
Lats
6.1%
Chest
5.9%
Front Delts
5.9%
Middle Delts
5.5%
Abs
4.8%
Rear Delts
4.4%
Neck
3.7%
Calves
3.7%
Lower Back
3.5%
Forearms
1.8%
Adductors
1.1%
Abductors
0.4%
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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
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