Program Description
MMA to become Alex Pereira
Program Overview
- LevelAdvanced
- GoalAthletics, Bodyweight Fitness, Olympic Weightlifting, Muscle & Sculpting, Powerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 22, 2024 09:14
- Last EditedMar 23, 2025 07:31
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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
10.9%
Upper Back
10.6%
Hamstrings
9.1%
Abs
8.3%
Glutes
7.2%
Biceps
7.2%
Lats
6.8%
Front Delts
6.8%
Middle Delts
5.7%
Chest
4.9%
Lower Back
3.4%
Rear Delts
3.4%
Forearms
2.3%
Adductors
1.1%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
4-8 Reps
@10
1B
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
@10
2A
Goblet Squat3 Sets
10-15 Reps
@10
2B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
3A
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
@10
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
4
Decline Sit Up (Weighted)3 Sets
10-20 Reps
@10
Day 2
1A
Deadlift (Barbell)3 Sets
3-8 Reps
@10
1B
French Press3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
2B
Hammer Curl3 Sets
10-15 Reps
@10
2C
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@9
3
Seated Row (Cable)3 Sets
8-15 Reps
@10
Day 3
1A
Squat (Barbell)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7.5
@10
1B
Single Arm Pushdown3 Sets
8-15 Reps
@10
2A
Lat Pulldown3 Sets
6-10 Reps
@10
2B
Upright Row (Dumbbell)3 Sets
8-12 Reps
@10
2C
Dead Hang3 Sets
AMRAP
@10
3
Seated Hamstring Curl3 Sets
15-20 Reps
@10
Day 4
1A
Overhead Press (Barbell)3 Sets
3-8 Reps
@10
1B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
2A
Dip (Weighted)3 Sets
AMRAP
@10
2B
Hanging Leg Raise3 Sets
12-20 Reps
@10
3A
Pull-Up (Weighted)3 Sets
8-15 Reps
@10
3B
Face Pull3 Sets
15-20 Reps
@10
Day 5
1A
Front Squat (Barbell)3 Sets
8-12 Reps
@10
1B
Romanian Deadlift (Dumbbell)3 Sets
12-15 Reps
@10
2A
Leg Extension3 Sets
15-20 Reps
@10
2B
Cable Crunch3 Sets
AMRAP
@10
3
Leg Press3 Sets
10-15 Reps
@10