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BoostcampPNG

Full body, small stuff separate

by James S.

Program Description

Asynchronous program to free one from specific days of the week and offer more recovery throughout

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 17, 2024 11:47
  • Last Edited
    Apr 26, 2025 01:26

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 7
3A
Bench Press (Barbell)
3
8-12 reps
RPE 7
3B
Dumbell Abduction
2
10-15 reps
RPE 7
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 7
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 7
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 6
3A
Bench Press (Barbell)
2
6-8 reps
RPE 6
3B
Dumbell Abduction
1
10-15 reps
RPE 6
4A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 6
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
5A
Chest Supported Row (Dumbbell)
1
10-15 reps
RPE 6
5B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 6
6B
Standing Dumbbell Leg Curl
1
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
3A
Bench Press (Barbell)
3
8-12 reps
RPE 9
3B
Dumbell Abduction
2
10-15 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 9
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 6
3A
Bench Press (Barbell)
2
6-8 reps
RPE 6
3B
Dumbell Abduction
1
10-15 reps
RPE 6
4A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 6
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
5A
Chest Supported Row (Dumbbell)
1
10-15 reps
RPE 6
5B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 6
6B
Standing Dumbbell Leg Curl
1
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
3
10-20 reps
RPE 6
1B
Grip Strengthener
2
10-15 reps
RPE 6
2A
Bicep Curl (EZ Bar)
1
10-15 reps
RPE 6
2B
Lying Rear Lateral Raise
1
12-15 reps
RPE 6
3A
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 6
4A
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 6
4B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 6
5
Cable Crunch
1
10-20 reps
RPE 6
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 9
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
5
Cable Crunch
2
10-20 reps
RPE 9
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
3
10-20 reps
RPE 6
1B
Grip Strengthener
2
10-15 reps
RPE 6
2A
Bicep Curl (EZ Bar)
1
10-15 reps
RPE 6
2B
Lying Rear Lateral Raise
1
12-15 reps
RPE 6
3A
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 6
4A
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 6
4B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 6
5
Cable Crunch
1
10-20 reps
RPE 6
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
3B
Dumbell Abduction
2
10-15 reps
RPE 7
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 7
4B
T-Bar Row
3
10-15 reps
RPE 7
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 7
5B
Sissy Squat Weighted
2
10-15 reps
RPE 7
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 7
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
2
10-15 reps
RPE 6
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
3B
Dumbell Abduction
1
10-15 reps
RPE 6
4A
Leg Locked Dumbbell Romanian Deadlift
2
10-15 reps
RPE 6
4B
T-Bar Row
2
10-15 reps
RPE 6
5A
Overhead Press (Barbell)
2
8-12 reps
RPE 6
5B
Sissy Squat Weighted
1
10-15 reps
RPE 6
6A
Straight Arm Lat Pull
1
10-15 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Dumbell Abduction
2
10-15 reps
RPE 9
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 9
4B
T-Bar Row
3
10-15 reps
RPE 9
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 9
5B
Sissy Squat Weighted
2
10-15 reps
RPE 9
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 9
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
2
10-15 reps
RPE 6
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
3B
Dumbell Abduction
1
10-15 reps
RPE 6
4A
Leg Locked Dumbbell Romanian Deadlift
2
10-15 reps
RPE 6
4B
T-Bar Row
2
10-15 reps
RPE 6
5A
Overhead Press (Barbell)
2
8-12 reps
RPE 6
5B
Sissy Squat Weighted
1
10-15 reps
RPE 6
6A
Straight Arm Lat Pull
1
10-15 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
10-15 reps
RPE 6
1B
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 6
2A
Bicep Curl (Cable)
2
10-15 reps
RPE 6
2B
Lateral Raise (Cable)
1
10-15 reps
RPE 6
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 6
3B
Face Pull
2
10-15 reps
RPE 6
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 6
4B
Incline Tricep Extension Ez Bar
1
10-15 reps
RPE 6
5
Hanging Leg Raise
1
AMRAP
RPE 6
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 9
1B
Reverse Wrist Curl (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 9
5
Hanging Leg Raise
1
AMRAP
RPE 9
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
10-15 reps
RPE 6
1B
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 6
2A
Bicep Curl (Cable)
2
10-15 reps
RPE 6
2B
Lateral Raise (Cable)
1
10-15 reps
RPE 6
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 6
3B
Face Pull
2
10-15 reps
RPE 6
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 6
4B
Incline Tricep Extension Ez Bar
1
10-15 reps
RPE 6
5
Hanging Leg Raise
1
6 reps
-
6
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
3
Safety Bar Squat
3
8-12 reps
RPE 7
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 7
5B
Deficit Push Up
3
AMRAP
RPE 7
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 7
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 7
7A
Front Raise
3
10-15 reps
RPE 7
7B
Back Extension
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
2
8-12 reps
RPE 6
3
Safety Bar Squat
2
8-12 reps
RPE 6
4
Bent Over Row (Barbell)
1
10-15 reps
RPE 6
5A
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 6
5B
Deficit Push Up
2
AMRAP
RPE 6
6A
Pull-Up (Assisted)
1
10-15 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
7A
Front Raise
2
10-15 reps
RPE 6
7B
Back Extension
1
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
3
Safety Bar Squat
3
8-12 reps
RPE 9
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 9
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 9
5B
Deficit Push Up
3
AMRAP
RPE 9
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 9
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 9
7A
Front Raise
3
10-15 reps
RPE 9
7B
Back Extension
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
2
8-12 reps
RPE 6
3
Safety Bar Squat
2
8-12 reps
RPE 6
4
Bent Over Row (Barbell)
1
10-15 reps
RPE 6
5A
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 6
5B
Deficit Push Up
2
AMRAP
RPE 6
6A
Pull-Up (Assisted)
1
10-15 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
7A
Front Raise
2
10-15 reps
RPE 6
7B
Back Extension
1
8-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Treadmill
1 Set
10 mins
-
2
Stiff Leg Deficit Deadlift
4 Sets
8-12 Reps
@7
3A
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3B
Dumbell Abduction
2 Sets
10-15 Reps
@7
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7
5A
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@7
5B
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@7
6A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
6B
Standing Dumbbell Leg Curl
2 Sets
10-15 Reps
@7
Day 2
1A
Straight Leg Calf Raise
5 Sets
10-20 Reps
@9
1B
Grip Strengthener
4 Sets
10-15 Reps
@8
2A
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
2B
Lying Rear Lateral Raise
2 Sets
12-15 Reps
@8
3A
Incline Tricep Extension Ez Bar
3 Sets
10-15 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
5
Cable Crunch
2 Sets
10-20 Reps
@8
6
Treadmill
1 Set
30 mins
-
Day 3
1
Treadmill
1 Set
-
2
Belt Squat
4 Sets
10-15 Reps
@7
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Dumbell Abduction
2 Sets
10-15 Reps
@7
4A
Leg Locked Dumbbell Romanian Deadlift
3 Sets
10-15 Reps
@7
4B
T-Bar Row
3 Sets
10-15 Reps
@7
5A
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7
5B
Sissy Squat Weighted
2 Sets
10-15 Reps
@7
6A
Straight Arm Lat Pull
2 Sets
10-15 Reps
@7
6B
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@7
Day 4
1A
Seated Calf Raise
5 Sets
10-15 Reps
@8
1B
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
@8
2A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
2B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9
3A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
3B
Face Pull
3 Sets
10-15 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4B
Incline Tricep Extension Ez Bar
2 Sets
10-15 Reps
@8
5
Hanging Leg Raise
1 Set
AMRAP
@8
6
Treadmill
1 Set
30 mins
-
Day 5
1
Treadmill
1 Set
10 mins
-
2
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@7
3
Safety Bar Squat
3 Sets
8-12 Reps
@7
4
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7
5A
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
@7
5B
Deficit Push Up
3 Sets
AMRAP
@7
6A
Pull-Up (Assisted)
2 Sets
10-15 Reps
@7
6B
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@7
7A
Front Raise
3 Sets
10-15 Reps
@7
7B
Back Extension
2 Sets
8-12 Reps
@7
Day 6
1A
Straight Leg Calf Raise
5 Sets
10-20 Reps
@9
1B
Suppinated Wrist Curl
4 Sets
10-15 Reps
@8
2A
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@8
2B
Rear Delt Row
2 Sets
12-15 Reps
@8
3A
JM Press
3 Sets
10-15 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
5
Barbell Rollout
2 Sets
10-20 Reps
@8
6
Treadmill
1 Set
30 mins
-