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BoostcampPNG

Blóð af Þrumuguði

by Tom K.

Program Description

In a world… where mortals skip leg day… …and protein shakes are mixed with tears of regret… One man dares to rise above mediocrity. One lifter… One hammer… One destiny forged in the molten fury of hypertrophy itself. From the ancient halls of Asgard’s squat rack comes… Blóð af Þrumuguði — The Blood of the Thunder God. Witness 9½ weeks of thunder, torment, and triceps. Witness delts so broad they block the sun. Witness abs so defined they whisper your macros in Old Norse. This winter… Iron will scream. Veins will surface. And Odin’s ravens will nod approvingly from their perch upon the lat pulldown machine. Blóð af Þrumuguði The only hypertrophy protocol endorsed by Odin’s ravens.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 11:50
  • Last Edited
    Oct 22, 2025 01:14
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Quadriceps
10.2%
Glutes
9.2%
Biceps
8.9%
Triceps
7.9%
Abs
7.9%
Front Delts
7.3%
Middle Delts
6.7%
Hamstrings
6.5%
Lats
6.2%
Chest
4.6%
Rear Delts
3.5%
Lower Back
3%
Calves
2.6%
Cardio
1.3%
Forearms
1.2%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cardio (Zone 2)
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6A
Hanging Knee Raise
1
15-20 reps
-
6B
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
4
Kettlebell Swing
3
20 reps
RPE 9
5
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Rear Delt Swings
3
20-35 reps
RPE 8
6
Shrug (Dumbbell)
2
15 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@9
@9
@9
@9
5
Cardio (Zone 2)
1 Set
10-15 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 3
1
Cardio (Zone 2)
1 Set
20-30 mins
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6A
Hanging Knee Raise
1 Set
15-20 Reps
-
6B
Plank
1 Set
1 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Kettlebell Swing
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@9
@9
@9
5
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 5
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Rear Delt Swings
1 Set
1 Set
1 Set
20-35 Reps
20-35 Reps
20-35 Reps
@8
@8
@8
6
Shrug (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@9
@9