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David’s plan

by Finn P.
6 athletes joined
5.0
(1 rating)

Program Description

Get shredded and huge

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2025 10:38
  • Last Edited
    Jul 03, 2025 02:04

Summary

David’s plan is a comprehensive 14-week program designed to elevate your strength and physique with a dedicated 6-day training split. Each session focuses on push movements, incorporating a variety of exercises like the bench press, incline dumbbell press, and bodyweight push-ups to target your chest, triceps, and shoulders effectively. With a mix of free weights and machines, this plan is perfect for those looking to build muscle and enhance their overall fitness. Get ready to challenge yourself and see real results!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
15 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Leg Curl
3
6-12 reps
RPE 9
7
Leg Extension
3
6-12 reps
RPE 9
8
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
8-15 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 9
3
Push Up
1
2
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Abs Crunch (Bodyweight)
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
6
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
1
8-12 reps
12-15 reps
RPE 8.5
RPE 8
8
Tricep Pushdown (Cable)
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8
9
Chest Fly (Machine)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8
10
Dip (Assisted)
4
8-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
AMRAP
RPE 9.5
2
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 9
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
1
6-12 reps
10-15 reps
RPE 9
RPE 8.5
4
Spider Curl
3
1
8-12 reps
10-15 reps
RPE 9
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Hammer Curl
3
12-15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
8
Wrist Curls
1
2
8-12 reps
8-15 reps
RPE 8
RPE 8
9
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
10-15 reps
RPE 8
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
15 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
25 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Leg Extension
3
6-12 reps
RPE 9
7
Squat (Barbell)
4
6-8 reps
RPE 9.5
8
Lying Leg Curl
4
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
6-12 reps
RPE 9
2
Standing Calf Raise
4
15-12 reps
RPE 8.5
3
Abs Crunch (Weighted)
3
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 8
5
Leg Press
4
8-12 reps
RPE 9
6
Single Leg Press
3
6-8 reps
RPE 9
7
Leg Curl
3
6-12 reps
RPE 9
8
Leg Extension
3
6-12 reps
RPE 9
9
Squat (Barbell)
4
6-8 reps
RPE 9.5
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
8-15 Reps
@9.5
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
@9
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@8
@8.5
4
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@8
@8.5
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9.5
6
Shoulder Press (Plate Loaded)
3 Sets
6-12 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8
8
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@8
9
Chest Fly (Machine)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@9
@8
10
Dip (Assisted)
4 Sets
8-15 Reps
@8.5
Day 2
1
Pull-Up (Assisted)
4 Sets
AMRAP
@9.5
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
10-15 Reps
@9
@8.5
3
Chest Supported Row (Dumbbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@9
@8.5
4
Spider Curl
3 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@8.5
5
Face Pull
3 Sets
12-15 Reps
@8.5
6
Hammer Curl
3 Sets
12-15 Reps
@9
7
Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
8
Wrist Curls
1 Set
2 Sets
8-12 Reps
8-15 Reps
@8
@8
9
Reverse Wrist Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
10-15 Reps
@8
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
8-15 Reps
@9.5
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
@9
3
Push Up
1 Set
2 Sets
AMRAP
AMRAP
@8
@8.5
4
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@8
@8.5
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9.5
6
Shoulder Press (Plate Loaded)
3 Sets
6-12 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
1 Set
8-12 Reps
12-15 Reps
@8.5
@8
8
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@8
9
Chest Fly (Machine)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@9
@8
10
Dip (Assisted)
4 Sets
8-15 Reps
@8.5
Day 5
1
Pull-Up (Assisted)
4 Sets
AMRAP
@9.5
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
10-15 Reps
@9
@8.5
3
Chest Supported Row (Dumbbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@9
@8.5
4
Spider Curl
3 Sets
1 Set
8-12 Reps
10-15 Reps
@9
@8.5
5
Face Pull
3 Sets
12-15 Reps
@8.5
6
Hammer Curl
3 Sets
12-15 Reps
@9
7
Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
8
Wrist Curls
1 Set
2 Sets
8-12 Reps
8-15 Reps
@8
@8
9
Reverse Wrist Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
10-15 Reps
@8
@7.5
Day 3
1
Hip Thrust (Machine)
4 Sets
6-12 Reps
@9
2
Standing Calf Raise
4 Sets
15-12 Reps
@8.5
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@8
4
Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
5
Leg Press
4 Sets
8-12 Reps
@9
6
Leg Curl
3 Sets
6-12 Reps
@9
7
Leg Extension
3 Sets
6-12 Reps
@9
8
Squat (Barbell)
4 Sets
6-8 Reps
@9.5
Day 6
1
Hip Thrust (Machine)
4 Sets
6-12 Reps
@9
2
Standing Calf Raise
4 Sets
15-12 Reps
@8.5
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@8
4
Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
5
Leg Press
4 Sets
8-12 Reps
@9
6
Leg Extension
3 Sets
6-12 Reps
@9
7
Squat (Barbell)
4 Sets
6-8 Reps
@9.5
8
Lying Leg Curl
4 Sets
8-15 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Finn P.Age 14, Man
4 months ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
🥸🤩