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BoostcampPNG

Beast Mode 2026

by Joe W.
2 athletes joined

Program Description

This muscle building and fat loss program is designed to push you to your limits with outstanding results.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 24, 2026 08:36
  • Last Edited
    Jan 26, 2026 04:32
Muscle Engagement
Front
Back
MuscleSet
Chest
11.1%
Upper Back
10.2%
Quadriceps
9.8%
Glutes
9.5%
Triceps
9.2%
Biceps
9.1%
Lats
8.6%
Hamstrings
8.3%
Front Delts
6.3%
Middle Delts
3.4%
Lower Back
3.4%
Adductors
3.2%
Abs
2.2%
Calves
2%
Rear Delts
2%
Forearms
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Glute Bridge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
8
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Crush press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Incline Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Decline Chest Fly
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
8
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Crush press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Incline Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Decline Chest Fly
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
8
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Crush press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Incline Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Decline Chest Fly
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
8
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Crush press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Incline Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Decline Chest Fly
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
8
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Crush press
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Incline Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Decline Chest Fly
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
8
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Crush press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Incline Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Decline Chest Fly
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
8
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Crush press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Incline Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Decline Chest Fly
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
8
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Crush press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Incline Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Decline Chest Fly
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
8
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
8
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
9
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
10
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
11
Pull-Up (Assisted)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
8
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
9
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
10
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
11
Pull-Up (Assisted)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
8
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
9
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
10
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
11
Pull-Up (Assisted)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
8
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
9
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
10
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
11
Pull-Up (Assisted)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
8
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
9
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
10
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
11
Pull-Up (Assisted)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
8
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
9
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
10
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
11
Pull-Up (Assisted)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
8
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
9
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
10
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
11
Pull-Up (Assisted)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
8
Rear Delt Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
9
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
10
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
11
Pull-Up (Assisted)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5 reps
-
2
Alternating Dumbbell Curl
3
5 reps
-
3
Bicep Curl (Dumbbell)
3
5 reps
-
4
Push Up
9
5 reps
-
5
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
6
Lateral Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
8
Overhead Tricep Extension (Cable)
1
2
7 reps
7 reps
RPE 8
RPE 9
9
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
10
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
7 reps
-
2
Alternating Dumbbell Curl
3
7 reps
-
3
Bicep Curl (Dumbbell)
3
7 reps
-
4
Push Up
9
7 reps
-
5
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
6
Lateral Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
8
Overhead Tricep Extension (Cable)
1
2
7 reps
7 reps
RPE 8
RPE 9
9
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
10
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
7 reps
-
2
Alternating Dumbbell Curl
3
7 reps
-
3
Bicep Curl (Dumbbell)
3
7 reps
-
4
Push Up
9
7 reps
-
5
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
6
Lateral Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
8
Overhead Tricep Extension (Cable)
1
2
7 reps
7 reps
RPE 8
RPE 9
9
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
10
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
7 reps
-
2
Alternating Dumbbell Curl
3
7 reps
-
3
Bicep Curl (Dumbbell)
3
7 reps
-
4
Push Up
9
7 reps
-
5
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
6
Lateral Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
8
Overhead Tricep Extension (Cable)
1
2
7 reps
7 reps
RPE 8
RPE 9
9
V-Handle Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 8
RPE 9
10
Bicep Curl (EZ Bar)
1
1
7 reps
7 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Alternating Dumbbell Curl
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Push Up
9
10 reps
-
5
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
6
Lateral Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
9
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
10
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Alternating Dumbbell Curl
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Push Up
9
10 reps
-
5
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
6
Lateral Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
9
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
10
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Alternating Dumbbell Curl
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Push Up
9
10 reps
-
5
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
6
Lateral Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
9
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
10
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Alternating Dumbbell Curl
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Push Up
9
10 reps
-
5
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
6
Lateral Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
9
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
10
Bicep Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 8
RPE 9
11
Preacher Curl (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
12
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
13
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
14
Chin-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Glute Bridge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8A
Iron Mike
3
10 reps
RPE 8
8B
Lunge (Bodyweight)
3
10 reps
RPE 8
8C
Squat (Bodyweight)
3
10 reps
RPE 8
8D
Squatjump
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Glute Bridge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8A
Iron Mike
3
10 reps
RPE 8
8B
Lunge (Bodyweight)
3
10 reps
RPE 8
8C
Squat (Bodyweight)
3
10 reps
RPE 8
8D
Squatjump
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Glute Bridge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8A
Iron Mike
3
10 reps
RPE 8
8B
Lunge (Bodyweight)
3
10 reps
RPE 8
8C
Squat (Bodyweight)
3
10 reps
RPE 8
8D
Squatjump
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Glute Bridge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8A
Iron Mike
3
10 reps
RPE 8
8B
Lunge (Bodyweight)
3
10 reps
RPE 8
8C
Squat (Bodyweight)
3
10 reps
RPE 8
8D
Squatjump
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Glute Bridge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8A
Iron Mike
3
10 reps
RPE 8
8B
Lunge (Bodyweight)
3
10 reps
RPE 8
8C
Squat (Bodyweight)
3
10 reps
RPE 8
8D
Squatjump
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Glute Bridge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8A
Iron Mike
3
10 reps
RPE 8
8B
Lunge (Bodyweight)
3
10 reps
RPE 8
8C
Squat (Bodyweight)
3
10 reps
RPE 8
8D
Squatjump
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Glute Bridge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8A
Iron Mike
3
10 reps
RPE 8
8B
Lunge (Bodyweight)
3
10 reps
RPE 8
8C
Squat (Bodyweight)
3
10 reps
RPE 8
8D
Squatjump
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Glute Bridge (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8A
Iron Mike
3
10 reps
RPE 8
8B
Lunge (Bodyweight)
3
10 reps
RPE 8
8C
Squat (Bodyweight)
3
10 reps
RPE 8
8D
Squatjump
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Crush press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Incline Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
7
Decline Chest Fly
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
8
Dip (Bodyweight)
3 Sets
AMRAP
@9
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8
2
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
4
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
6
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
7
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
9
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
10
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
11
Pull-Up (Assisted)
2 Sets
AMRAP
@9
Day 4
1
Hammer Curl
3 Sets
5 Reps
-
2
Alternating Dumbbell Curl
3 Sets
5 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
5 Reps
-
4
Push Up
9 Sets
5 Reps
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7
@8
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
7
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
8
Overhead Tricep Extension (Cable)
1 Set
2 Sets
7 Reps
7 Reps
@8
@9
9
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
10
Bicep Curl (EZ Bar)
1 Set
1 Set
7 Reps
7 Reps
@8
@9
11
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
12
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
13
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
14
Chin-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
7
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8A
Iron Mike
3 Sets
10 Reps
@8
8B
Lunge (Bodyweight)
3 Sets
10 Reps
@8
8C
Squat (Bodyweight)
3 Sets
10 Reps
@8
8D
Squatjump
3 Sets
10 Reps
@8