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BoostcampPNG

HIT MSP3 BB 5 Days + Back/Arms

by Philémon Berstel-Da Silva
1 athletes joined

Program Description

MSP3 BB

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2026 08:34
  • Last Edited
    Feb 04, 2026 06:04
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Triceps
10.7%
Lats
10%
Abs
8.4%
Hamstrings
8.3%
Biceps
8.1%
Quadriceps
7.8%
Front Delts
7.2%
Glutes
6.9%
Chest
6.8%
Middle Delts
4.7%
Forearms
3.6%
Rear Delts
2.4%
Lower Back
1.4%
Calves
1.2%
Adductors
0.9%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
82.5%
70%
2
Lat Pulldown (Close Grip)
1
2
6-8 reps
8-12 reps
82.5%
70%
3
Hip Thrust (Machine)
1
2
6-8 reps
8-12 reps
82.5%
70%
4
Chest Press (Machine)
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
5
Seated Row (Cable)
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
6
Lying Leg Curl
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Lat Pulldown (Close Grip)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Hip Thrust (Machine)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Chest Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lying Leg Curl
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Lat Pulldown (Close Grip)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Hip Thrust (Machine)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Chest Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lying Leg Curl
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Lat Pulldown (Close Grip)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Hip Thrust (Machine)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Chest Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lying Leg Curl
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Lat Pulldown (Close Grip)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Hip Thrust (Machine)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Chest Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lying Leg Curl
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Lat Pulldown (Close Grip)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Hip Thrust (Machine)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
5
Chest Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Seated Row (Cable)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lying Leg Curl
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
4-6 reps
6-10 reps
87.5%
75%
2
Hammer Curl (Dumbbell)
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
3
Lateral Raise (Dumbbell)
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
5
Reverse Pec Deck
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
6
Leg Extension
1
1
1
1
8-15 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
7
Abs Crunch (Machine)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Hammer Curl (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Reverse Pec Deck
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Abs Crunch (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Hammer Curl (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Reverse Pec Deck
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Abs Crunch (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Hammer Curl (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Reverse Pec Deck
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Abs Crunch (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Hammer Curl (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Reverse Pec Deck
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Abs Crunch (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Hammer Curl (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Reverse Pec Deck
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Abs Crunch (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
8-12 reps
82.5%
70%
2
Barbell Row
1
2
6-8 reps
8-12 reps
82.5%
70%
3
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-10 reps
87.5%
75%
4
Shoulder Press (Machine)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
5
Lat Pulldown
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
6
Lying Leg Curl
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
7
Side Bend (Dumbbell)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Barbell Row
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Lying Leg Curl
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Shoulder Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lat Pulldown
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Barbell Row
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Lying Leg Curl
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Shoulder Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lat Pulldown
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Barbell Row
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Lying Leg Curl
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Shoulder Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lat Pulldown
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Barbell Row
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Lying Leg Curl
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Shoulder Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lat Pulldown
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
50%
60%
70%
87.5%
75%
2
Bench Press (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
3
Barbell Row
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Lying Leg Curl
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
6
Shoulder Press (Machine)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
7
Lat Pulldown
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
6-12 reps
10-15 reps
82.5%
65%
2
Pullover (Dumbbell)
1
2
8-10 reps
10-15 reps
77.5%
65%
3
Bicep Curl (Dumbbell)
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
5
Tricep Extension (Machine)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
6
Leg Extension
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
2
Pullover (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Incline Curl (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
2
Pullover (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Incline Curl (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
2
Pullover (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Incline Curl (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
2
Pullover (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Incline Curl (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
2
Pullover (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Incline Curl (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
5
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Leg Extension
1
1
1
1
10 reps
5 reps
5 reps
5 reps
72.5%
60%
50%
40%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-12 reps
10-15 reps
77.5%
65%
2
Seated Wide-Grip Row (Cable)
1
2
8-15 reps
10-15 reps
77.5%
65%
3
Lunge (Dumbbell)
1
2
8-12 reps
10-15 reps
77.5%
65%
4
Shrug (Dumbbell)
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
5
Side Bend (Dumbbell)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
6
Abs Crunch (Machine)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
7
Calf Raise (Leg Press)
1
1
1
1
8-15 reps
4-8 reps
4-8 reps
4-8 reps
75%
60%
50%
40%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Incline Bench Press (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Seated Wide-Grip Row (Cable)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Shrug (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Calf Raise (Leg Press)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Abs Crunch (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Incline Bench Press (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Seated Wide-Grip Row (Cable)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Shrug (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Calf Raise (Leg Press)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Abs Crunch (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Incline Bench Press (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Seated Wide-Grip Row (Cable)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Shrug (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Calf Raise (Leg Press)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Abs Crunch (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Incline Bench Press (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Seated Wide-Grip Row (Cable)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Shrug (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Calf Raise (Leg Press)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Abs Crunch (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
2
6 reps
4 reps
3 reps
6 reps
8 reps
35%
50%
65%
82.5%
70%
2
Incline Bench Press (Dumbbell)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
3
Seated Wide-Grip Row (Cable)
1
1
1
2
6 reps
4 reps
8 reps
10 reps
40%
55%
77.5%
65%
4
Side Bend (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Shrug (Dumbbell)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
6
Calf Raise (Leg Press)
1
1
1
1
1
6 reps
10 reps
5 reps
5 reps
5 reps
45%
72.5%
60%
50%
40%
7
Abs Crunch (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
82.5%
70%
2
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
3
Hammer Curl (Cable)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
4
Standing Pullover (Cable)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
5
Tricep Rope Push Down (Cable)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
6
Preacher Curl (Machine)
1
1
1
1
8-12 reps
4-6 reps
4-6 reps
4-6 reps
75%
60%
50%
40%
7
Lat Pulldown (Single Arm)
1
1
1
1
6-12 reps
3-6 reps
3-6 reps
3-6 reps
80%
65%
55%
45%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
2
6 reps
4 reps
6 reps
8 reps
50%
70%
82.5%
70%
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Hammer Curl (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Standing Pullover (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Tricep Rope Push Down (Cable)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
6
Preacher Curl (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
7
Lat Pulldown (Single Arm)
1
1
1
1
6 reps
3 reps
3 reps
3 reps
82.5%
70%
60%
50%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
2
6 reps
4 reps
6 reps
8 reps
50%
70%
82.5%
70%
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Hammer Curl (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Standing Pullover (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Tricep Rope Push Down (Cable)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
6
Preacher Curl (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
7
Lat Pulldown (Single Arm)
1
1
1
1
6 reps
3 reps
3 reps
3 reps
82.5%
70%
60%
50%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
2
6 reps
4 reps
6 reps
8 reps
50%
70%
82.5%
70%
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Hammer Curl (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Standing Pullover (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Tricep Rope Push Down (Cable)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
6
Preacher Curl (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
7
Lat Pulldown (Single Arm)
1
1
1
1
6 reps
3 reps
3 reps
3 reps
82.5%
70%
60%
50%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
2
6 reps
4 reps
6 reps
8 reps
50%
70%
82.5%
70%
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Hammer Curl (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Standing Pullover (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Tricep Rope Push Down (Cable)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
6
Preacher Curl (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
7
Lat Pulldown (Single Arm)
1
1
1
1
6 reps
3 reps
3 reps
3 reps
82.5%
70%
60%
50%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
2
6 reps
4 reps
6 reps
8 reps
50%
70%
82.5%
70%
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
3
Hammer Curl (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
4
Standing Pullover (Cable)
1
1
1
1
1
6 reps
8 reps
4 reps
4 reps
4 reps
50%
77.5%
65%
55%
45%
5
Tricep Rope Push Down (Cable)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
6
Preacher Curl (Machine)
1
1
1
1
8 reps
4 reps
4 reps
4 reps
77.5%
65%
55%
45%
7
Lat Pulldown (Single Arm)
1
1
1
1
6 reps
3 reps
3 reps
3 reps
82.5%
70%
60%
50%
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-12 Reps
82.5%
70%
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-8 Reps
8-12 Reps
82.5%
70%
3
Hip Thrust (Machine)
1 Set
2 Sets
6-8 Reps
8-12 Reps
82.5%
70%
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
87.5%
75%
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
5
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
8-12 Reps
82.5%
70%
2
Barbell Row
1 Set
2 Sets
6-8 Reps
8-12 Reps
82.5%
70%
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
87.5%
75%
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
7
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
Day 4
1
Leg Press
1 Set
2 Sets
6-12 Reps
10-15 Reps
82.5%
65%
2
Pullover (Dumbbell)
1 Set
2 Sets
8-10 Reps
10-15 Reps
77.5%
65%
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
10-15 Reps
77.5%
65%
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8-15 Reps
10-15 Reps
77.5%
65%
3
Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
10-15 Reps
77.5%
65%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
5
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
4-8 Reps
4-8 Reps
4-8 Reps
75%
60%
50%
40%
Day 6
1
Chest Supported Row (Machine)
1 Set
2 Sets
6-8 Reps
8-12 Reps
82.5%
70%
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
3
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
4-6 Reps
4-6 Reps
4-6 Reps
75%
60%
50%
40%
7
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
3-6 Reps
3-6 Reps
3-6 Reps
80%
65%
55%
45%