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BoostcampPNG

Plp?

by Christian_Shafer

Program Description

Grow the whole body with an emphasis on back shoulders and biceps as well as general athleticism

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2025 02:08
  • Last Edited
    Jul 30, 2025 02:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Bench Press (Barbell)
1
2
1
1
12-15 reps
8-10 reps
4-6 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Upright Row (Barbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Extension (Machine)
3
AMRAP
RPE 10
6
Chest Fly (Cable)
3
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12-15 reps
8-10 reps
4-6 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Upright Row (Barbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Extension (Machine)
3
AMRAP
RPE 10
6
Chest Fly (Cable)
3
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12-15 reps
8-10 reps
4-6 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Upright Row (Barbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Extension (Machine)
3
AMRAP
RPE 10
6
Chest Fly (Cable)
3
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12-15 reps
8-10 reps
4-6 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Upright Row (Barbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Extension (Machine)
3
AMRAP
RPE 10
6
Chest Fly (Cable)
3
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12-15 reps
8-10 reps
4-6 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Upright Row (Barbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Extension (Machine)
3
AMRAP
RPE 10
6
Chest Fly (Cable)
3
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12-15 reps
8-10 reps
4-6 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Upright Row (Barbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Extension (Machine)
3
AMRAP
RPE 10
6
Chest Fly (Cable)
3
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12-15 reps
8-10 reps
4-6 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Upright Row (Barbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Extension (Machine)
3
AMRAP
RPE 10
6
Chest Fly (Cable)
3
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
12-15 reps
8-10 reps
4-6 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Upright Row (Barbell)
3
12-15 reps
-
3
Incline Chest Press (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Extension (Machine)
3
AMRAP
RPE 10
6
Chest Fly (Cable)
3
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
12-15 reps
8-10 reps
3-5 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Clean Pull
3
12-15 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 10
4
Leg Extension
3
12-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Prowler Push
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
12-15 reps
8-10 reps
3-5 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Clean Pull
3
12-15 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 10
4
Leg Extension
3
12-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Prowler Push
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
12-15 reps
8-10 reps
3-5 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Clean Pull
3
12-15 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 10
4
Leg Extension
3
12-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Prowler Push
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
12-15 reps
8-10 reps
3-5 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Clean Pull
3
12-15 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 10
4
Leg Extension
3
12-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Prowler Push
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
12-15 reps
8-10 reps
3-5 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Clean Pull
3
12-15 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 10
4
Leg Extension
3
12-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Prowler Push
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
12-15 reps
8-10 reps
3-5 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Clean Pull
3
12-15 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 10
4
Leg Extension
3
12-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Prowler Push
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
12-15 reps
8-10 reps
3-5 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Clean Pull
3
12-15 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 10
4
Leg Extension
3
12-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Prowler Push
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
12-15 reps
8-10 reps
3-5 reps
12-20 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Clean Pull
3
12-15 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 10
4
Leg Extension
3
12-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Prowler Push
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Pullover (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Bicep Curl (Cable)
4
-
6B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Pullover (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Bicep Curl (Cable)
4
-
6B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Pullover (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Bicep Curl (Cable)
4
-
6B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Pullover (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Bicep Curl (Cable)
4
-
6B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Pullover (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Bicep Curl (Cable)
4
-
6B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Pullover (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Bicep Curl (Cable)
4
-
6B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Pullover (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Bicep Curl (Cable)
4
-
6B
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Reverse Bicep Curl (EZ Bar)
3
-
4
Pullover (Machine)
3
-
5
Lateral Raise (Dumbbell)
3
-
6A
Bicep Curl (Cable)
4
-
6B
Rear Delt Fly (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Farmer's Walk (Weighted)
3
1 reps
RPE 8
3
Wrist Curls
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Farmer's Walk (Weighted)
3
1 reps
RPE 8
3
Wrist Curls
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Farmer's Walk (Weighted)
3
1 reps
RPE 8
3
Wrist Curls
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Farmer's Walk (Weighted)
3
1 reps
RPE 8
3
Wrist Curls
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Farmer's Walk (Weighted)
3
1 reps
RPE 8
3
Wrist Curls
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Farmer's Walk (Weighted)
3
1 reps
RPE 8
3
Wrist Curls
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Farmer's Walk (Weighted)
3
1 reps
RPE 8
3
Wrist Curls
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
2
1
8 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
2
Farmer's Walk (Weighted)
3
1 reps
RPE 8
3
Wrist Curls
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Shoulder Press (Machine)
4
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Shoulder Press (Machine)
4
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Shoulder Press (Machine)
4
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Shoulder Press (Machine)
4
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Shoulder Press (Machine)
4
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Shoulder Press (Machine)
4
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Shoulder Press (Machine)
4
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Shoulder Press (Machine)
4
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lying Leg Curl
3
AMRAP
RPE 10
5
Step-Up (Weighted)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lying Leg Curl
3
AMRAP
RPE 10
5
Step-Up (Weighted)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lying Leg Curl
3
AMRAP
RPE 10
5
Step-Up (Weighted)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lying Leg Curl
3
AMRAP
RPE 10
5
Step-Up (Weighted)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lying Leg Curl
3
AMRAP
RPE 10
5
Step-Up (Weighted)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lying Leg Curl
3
AMRAP
RPE 10
5
Step-Up (Weighted)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lying Leg Curl
3
AMRAP
RPE 10
5
Step-Up (Weighted)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
8-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lying Leg Curl
3
AMRAP
RPE 10
5
Step-Up (Weighted)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
5
Shrug (Trap Bar)
4
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7A
Wrist Curls
3
AMRAP
RPE 10
7B
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
5
Shrug (Trap Bar)
4
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7A
Wrist Curls
3
AMRAP
RPE 10
7B
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
5
Shrug (Trap Bar)
4
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7A
Wrist Curls
3
AMRAP
RPE 10
7B
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
5
Shrug (Trap Bar)
4
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7A
Wrist Curls
3
AMRAP
RPE 10
7B
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
5
Shrug (Trap Bar)
4
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7A
Wrist Curls
3
AMRAP
RPE 10
7B
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
5
Shrug (Trap Bar)
4
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7A
Wrist Curls
3
AMRAP
RPE 10
7B
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
5
Shrug (Trap Bar)
4
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7A
Wrist Curls
3
AMRAP
RPE 10
7B
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
5
Shrug (Trap Bar)
4
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
3
15 reps
RPE 8
7A
Wrist Curls
3
AMRAP
RPE 10
7B
Bicep Curl (Cable)
3
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
12-15 Reps
8-10 Reps
4-6 Reps
12-20 Reps
@8
@8
@8
@10
2
Upright Row (Barbell)
3 Sets
12-15 Reps
-
3
Incline Chest Press (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Tricep Extension (Machine)
3 Sets
AMRAP
@10
6
Chest Fly (Cable)
3 Sets
AMRAP
@10
7
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
12-15 Reps
8-10 Reps
3-5 Reps
12-20 Reps
@8
@8
@8
@8
2
Clean Pull
3 Sets
12-15 Reps
@8
3
Seated Calf Raise
3 Sets
AMRAP
@10
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Lying Leg Curl
3 Sets
12-15 Reps
@8
6
Prowler Push
3 Sets
-
Day 3
1
Lat Pulldown
4 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Reverse Bicep Curl (EZ Bar)
3 Sets
-
4
Pullover (Machine)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6A
Bicep Curl (Cable)
4 Sets
-
6B
Rear Delt Fly (Cable)
3 Sets
-
Day 4
1
Box Jump
2 Sets
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
@8
@8
@8
2
Farmer's Walk (Weighted)
3 Sets
1 Reps
@8
3
Wrist Curls
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
5A
Hammer Curl (Dumbbell)
3 Sets
AMRAP
@10
5B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@8
2
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
@8
4
Lateral Raise (Machine)
3 Sets
AMRAP
@10
Day 6
1
Sissy Squat (Weighted)
3 Sets
8-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
10-12 Reps
@8
3
Standing Calf Raise
3 Sets
15 Reps
@8
4
Lying Leg Curl
3 Sets
AMRAP
@10
5
Step-Up (Weighted)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
Day 7
1
Lat Pulldown (Neutral Grip)
4 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
12 Reps
@8
3
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
4 Sets
AMRAP
@10
5
Shrug (Trap Bar)
4 Sets
AMRAP
@10
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
7A
Wrist Curls
3 Sets
AMRAP
@10
7B
Bicep Curl (Cable)
3 Sets
AMRAP
@10