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Feb 2026 5 day split

by Joe G.

Program Description

GET WHAM

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 18, 2026 07:23
  • Last Edited
    Feb 20, 2026 11:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Chest
11%
Triceps
10.6%
Front Delts
9.9%
Lats
8.2%
Abs
7.9%
Middle Delts
7.5%
Biceps
6.6%
Rear Delts
5.5%
Neck
4%
Quadriceps
4%
Hamstrings
4%
Glutes
2.6%
Cardio
1.8%
Forearms
1.8%
Calves
1.3%
Adductors
0.7%
Lower Back
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
3
Meadow Row
1
3
8-10 reps
10-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
8-10 reps
10-12 reps
RPE 8
RPE 8
5
Smith Machine Shrug
1
2
8-10 reps
10-12 reps
-
-
6
Incline Y Raise
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Cable)
2
10-12 reps
-
9
Neck Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
3
Meadow Row
1
3
8-10 reps
10-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
8-10 reps
10-12 reps
RPE 8
RPE 8
5
Smith Machine Shrug
1
2
8-10 reps
10-12 reps
-
-
6
Incline Y Raise
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Cable)
2
10-12 reps
-
9
Neck Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
3
Meadow Row
1
3
8-10 reps
10-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
8-10 reps
10-12 reps
RPE 8
RPE 8
5
Smith Machine Shrug
1
2
8-10 reps
10-12 reps
-
-
6
Incline Y Raise
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Cable)
2
10-12 reps
-
9
Neck Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
3
Meadow Row
1
3
8-10 reps
10-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
8-10 reps
10-12 reps
RPE 8
RPE 8
5
Smith Machine Shrug
1
2
8-10 reps
10-12 reps
-
-
6
Incline Y Raise
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Cable)
2
10-12 reps
-
9
Neck Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
3
Meadow Row
1
3
8-10 reps
10-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
8-10 reps
10-12 reps
RPE 8
RPE 8
5
Smith Machine Shrug
1
2
8-10 reps
10-12 reps
-
-
6
Incline Y Raise
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Cable)
2
10-12 reps
-
9
Neck Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
3
Meadow Row
1
3
8-10 reps
10-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
8-10 reps
10-12 reps
RPE 8
RPE 8
5
Smith Machine Shrug
1
2
8-10 reps
10-12 reps
-
-
6
Incline Y Raise
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Cable)
2
10-12 reps
-
9
Neck Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
3
Meadow Row
1
3
8-10 reps
10-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
8-10 reps
10-12 reps
RPE 8
RPE 8
5
Smith Machine Shrug
1
2
8-10 reps
10-12 reps
-
-
6
Incline Y Raise
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Cable)
2
10-12 reps
-
9
Neck Curl
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
RPE 9
2
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
3
Meadow Row
1
3
8-10 reps
10-12 reps
-
-
4
Chest Supported Row (Machine)
1
2
8-10 reps
10-12 reps
RPE 8
RPE 8
5
Smith Machine Shrug
1
2
8-10 reps
10-12 reps
-
-
6
Incline Y Raise
3
15-20 reps
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Hammer Curl (Cable)
2
10-12 reps
-
9
Neck Curl
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8-9
3
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
4
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8-9
6
Cable Fly Stretch Focus
3
12-15 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8-9
3
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
4
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8-9
6
Cable Fly Stretch Focus
3
12-15 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8-9
3
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
4
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8-9
6
Cable Fly Stretch Focus
3
12-15 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8-9
3
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
4
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8-9
6
Cable Fly Stretch Focus
3
12-15 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8-9
3
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
4
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8-9
6
Cable Fly Stretch Focus
3
12-15 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8-9
3
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
4
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8-9
6
Cable Fly Stretch Focus
3
12-15 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8-9
3
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
4
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8-9
6
Cable Fly Stretch Focus
3
12-15 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8-9
3
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
4
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
-
-
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8-9
6
Cable Fly Stretch Focus
3
12-15 reps
-
7
Tricep Extension (Cable)
3
10-12 reps
-
8
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
RPE 6-7
RPE 6-7
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
RPE 6-7
RPE 6-7
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
RPE 6-7
RPE 6-7
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
RPE 6-7
RPE 6-7
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
RPE 6-7
RPE 6-7
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
RPE 6-7
RPE 6-7
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
RPE 6-7
RPE 6-7
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-8 reps
8-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-8 reps
8-10 reps
RPE 6-7
RPE 6-7
3
Leg Extension
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Lat Pulldown (Single Arm)
1
3
8-10 reps
10-12 reps
-
-
3
Machine high row machine
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
6
Y Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Lat Pulldown (Single Arm)
1
3
8-10 reps
10-12 reps
-
-
3
Machine high row machine
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
6
Y Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Lat Pulldown (Single Arm)
1
3
8-10 reps
10-12 reps
-
-
3
Machine high row machine
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
6
Y Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Lat Pulldown (Single Arm)
1
3
8-10 reps
10-12 reps
-
-
3
Machine high row machine
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
6
Y Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Lat Pulldown (Single Arm)
1
3
8-10 reps
10-12 reps
-
-
3
Machine high row machine
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
6
Y Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Lat Pulldown (Single Arm)
1
3
8-10 reps
10-12 reps
-
-
3
Machine high row machine
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
6
Y Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Lat Pulldown (Single Arm)
1
3
8-10 reps
10-12 reps
-
-
3
Machine high row machine
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
6
Y Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Neck Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
-
2
Lat Pulldown (Single Arm)
1
3
8-10 reps
10-12 reps
-
-
3
Machine high row machine
3
8-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
6
Y Raise
3
15-20 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Neck Curl
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
-
-
4
HEAVY DB Lateral Raise
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
MID HEIGHT Cable Fly
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Russian Twist
3
16-20 reps
RPE 7-8
10
Wood Chop
2
1
10-12 reps
10-1 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
-
-
4
HEAVY DB Lateral Raise
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
MID HEIGHT Cable Fly
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Russian Twist
3
16-20 reps
RPE 7-8
10
Wood Chop
2
1
10-12 reps
10-1 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
-
-
4
HEAVY DB Lateral Raise
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
MID HEIGHT Cable Fly
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Russian Twist
3
16-20 reps
RPE 7-8
10
Wood Chop
2
1
10-12 reps
10-1 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
-
-
4
HEAVY DB Lateral Raise
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
MID HEIGHT Cable Fly
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Russian Twist
3
16-20 reps
RPE 7-8
10
Wood Chop
2
1
10-12 reps
10-1 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
-
-
4
HEAVY DB Lateral Raise
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
MID HEIGHT Cable Fly
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Russian Twist
3
16-20 reps
RPE 7-8
10
Wood Chop
2
1
10-12 reps
10-1 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
-
-
4
HEAVY DB Lateral Raise
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
MID HEIGHT Cable Fly
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Russian Twist
3
16-20 reps
RPE 7-8
10
Wood Chop
2
1
10-12 reps
10-1 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
-
-
4
HEAVY DB Lateral Raise
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
MID HEIGHT Cable Fly
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Russian Twist
3
16-20 reps
RPE 7-8
10
Wood Chop
2
1
10-12 reps
10-1 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
5 mins
-
2
Smith Shoulder Press
1
2
6-8 reps
8-10 reps
-
-
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
-
-
4
HEAVY DB Lateral Raise
3
10-15 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
MID HEIGHT Cable Fly
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
8
Decline Crunch (Weighted)
3
8-12 reps
-
9
Russian Twist
3
16-20 reps
RPE 7-8
10
Wood Chop
2
1
10-12 reps
10-1 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
SkiErg
1 Set
5 mins
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8
3
Meadow Row
1 Set
3 Sets
8-10 Reps
10-12 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-10 Reps
10-12 Reps
@8
@8
5
Smith Machine Shrug
1 Set
2 Sets
8-10 Reps
10-12 Reps
-
-
6
Incline Y Raise
3 Sets
15-20 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Hammer Curl (Cable)
2 Sets
10-12 Reps
-
9
Neck Curl
3 Sets
AMRAP
-
Day 2
1
SkiErg
1 Set
5 mins
-
2
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@8-9
3
Smith Shoulder Press
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
4
Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
5
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@8-9
6
Cable Fly Stretch Focus
3 Sets
12-15 Reps
-
7
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@6-7
@6-7
3
Leg Extension
3 Sets
10-15 Reps
-
4
Lying Leg Curl
3 Sets
10-15 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-
7
Hanging Leg Raise
3 Sets
10-15 Reps
-
Day 5
1
SkiErg
1 Set
5 mins
-
2
Smith Shoulder Press
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
3
Chest Press (Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
4
HEAVY DB Lateral Raise
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6
MID HEIGHT Cable Fly
3 Sets
12-15 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
8
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
9
Russian Twist
3 Sets
16-20 Reps
@7-8
10
Wood Chop
2 Sets
1 Set
10-12 Reps
10-1 Reps
-
-
Day 4
1
SkiErg
1 Set
-
2
Lat Pulldown (Single Arm)
1 Set
3 Sets
8-10 Reps
10-12 Reps
-
-
3
Machine high row machine
3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@8
6
Y Raise
3 Sets
15-20 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
8
Neck Curl
3 Sets
AMRAP
-