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New Age Golden Six

by Eric T.

Program Description

New Take on the Golden Six modernized to hit all muscle groups with full body workouts on Monday, Wednesday, and Friday and Abs and Accessories on Tuesday and Thursday, making it a great, if not perfect, all-around workout plan!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 03:50
  • Last Edited
    Jul 27, 2025 05:29
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-12 reps
RPE 8.5
2
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
3
Glute-Ham Raise
4
25 reps
RPE 8
4A
Face Pull
3
12-15 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Ab Wheel
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6B
Cable Overhead Tricep Extension
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
3
30 secs
RPE 10
1B
Suitcase Carry
3
30 secs
RPE 8.5
2
Reverse Hyperextension
4
10-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8.5
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8
2
Bench Press (Barbell)
3
10-12 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3
10-12 reps
RPE 8.5
5A
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5B
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
6B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Standing Calf Raise
4 Sets
10-12 Reps
@8.5
2
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8.5
3
Glute-Ham Raise
4 Sets
25 Reps
@8
4A
Face Pull
3 Sets
12-15 Reps
@8.5
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
5
Ab Wheel
3 Sets
10 Reps
@8.5
6
Hanging Leg Raise
3 Sets
15-20 Reps
@8
Day 4
1A
Plank
3 Sets
30 secs
@10
1B
Suitcase Carry
3 Sets
30 secs
@8.5
2
Reverse Hyperextension
4 Sets
10-12 Reps
@8
3
Seated Calf Raise
3 Sets
12-15 Reps
@8.5
4
Hip Adductor (Machine)
3 Sets
10-12 Reps
@8.5
5
Upright Row (Barbell)
4 Sets
12-15 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
10-12 Reps
@8
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@8.5
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10-12 Reps
@8.5
5A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5B
Pull-Up (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
6A
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8
6B
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10-12 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
@8.5
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10-12 Reps
@8.5
5A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5B
Pull-Up (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
6A
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5
6B
Cable Overhead Tricep Extension
3 Sets
12-15 Reps
@8.5
Day 5
1
Squat (Barbell)
4 Sets
10-12 Reps
@8
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@8.5
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8.5
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10-12 Reps
@8.5
5A
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5B
Pull-Up (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
6A
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8
6B
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8