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Normal strength training with focus on Calisthenic

by Chad W.
5.0
(1 rating)

Program Description

This beginner friendly program is designed to build early muscle growth in key muscle groups used in calisthenics. Designed for an at home gym with as little equipment as possible to be beginner friendly. Goal is to put on lean muscle, not for bulking.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2025 04:08
  • Last Edited
    Apr 01, 2025 02:43
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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
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
8 reps
RPE 6.5
2
Push Up
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
4
Pike Push Up
1
2
4 reps
4 reps
RPE 7
RPE 9
5
Tricep Kickback
3
7 reps
RPE 7
6
Bench Press (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
9
Skull Crusher (Dumbbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9.5
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Front Lever
2
1 mins
RPE 9.5
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8
9
Incline Row
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Pistol Squat
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
1
1
1
20 reps
18 reps
16 reps
RPE 7
RPE 7
RPE 7.5
4
Goblet Squat
3
10 reps
RPE 8
5
Lunge (Dumbbell)
3
10 reps
RPE 7
6
Single Leg Deadlift
3
8 reps
RPE 8
7
Seated Pike Leg Lift
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
8
Hollow Hold
2
1 mins
RPE 9.5
9
Ab Wheel
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8.5
10
Side Plank
2
1 mins
RPE 9.5
11
Oblique Crunch
3
10 reps
RPE 8
12
Lying Leg Raise
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
1
4 reps
3 reps
2 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Arnold Press
3
8 reps
RPE 8.5
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
4
Push Up
1
1
1
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
5
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6.5
RPE 6.5
6
Tricep Kickback
3
6 reps
RPE 8.5
7
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
9
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
10
Upright Row (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
4 reps
3 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Dumbbell Curl
3
8 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
6
Front Lever
2
1 mins
RPE 9
7
Inverted Row
3
10 reps
RPE 8
8
Chin-Up (Weighted)
1
1
1
8 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 8.5
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Hollow Hold
1
1
1 mins
1 mins
RPE 9.5
RPE 10
3
Side Plank
2
1 mins
RPE 8.5
4
Front Lever
3
1 mins
RPE 8.5
5
Oblique Crunch
2
10 reps
RPE 8
6
Seated Pike Leg Lift
2
10 reps
RPE 9.5
7
Pistol Squat
1
2
8 reps
5 reps
RPE 8.5
RPE 8.5
8
Goblet Squat
3
10 reps
RPE 7.5
9
Lunge (Dumbbell)
3
10 reps
RPE 7
10
Single Leg Deadlift
3
8 reps
RPE 7.5
11
Standing Calf Raise
2
20 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 13 Weeks
Day 7
1
Walk
1 Set
30 mins
@6
Day 4
1
Dip (Bodyweight)
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
@9.5
@9.5
@9.5
2
Arnold Press
3 Sets
8 Reps
@8.5
3
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@8
4
Push Up
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@6.5
@6.5
6
Tricep Kickback
3 Sets
6 Reps
@8.5
7
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
9
Incline Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
10
Upright Row (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Pec Fly (Dumbbell)
3 Sets
8 Reps
@6.5
2
Push Up
3 Sets
5 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
4
Pike Push Up
1 Set
2 Sets
4 Reps
4 Reps
@7
@9
5
Tricep Kickback
3 Sets
7 Reps
@7
6
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
8
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8.5
9
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@7.5
Day 2
1
Pull-Up (Band)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9.5
@10
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
3
Front Lever
2 Sets
1 mins
@9.5
4
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@7.5
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@6.5
6
Concentration Curl
3 Sets
8 Reps
@7
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
9
Incline Row
3 Sets
8 Reps
@7.5
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Pistol Squat
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9
@9
@9
3
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
@7
@7
@7.5
4
Goblet Squat
3 Sets
10 Reps
@8
5
Lunge (Dumbbell)
3 Sets
10 Reps
@7
6
Single Leg Deadlift
3 Sets
8 Reps
@8
7
Seated Pike Leg Lift
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9
8
Hollow Hold
2 Sets
1 mins
@9.5
9
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8.5
10
Side Plank
2 Sets
1 mins
@9.5
11
Oblique Crunch
3 Sets
10 Reps
@8
12
Lying Leg Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
Day 5
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@8.5
@9
@9.5
2
Seated Dumbbell Curl
3 Sets
8 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
10 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@8.5
6
Front Lever
2 Sets
1 mins
@9
7
Inverted Row
3 Sets
10 Reps
@8
8
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8.5
@8.5
@8.5
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Hollow Hold
1 Set
1 Set
1 mins
1 mins
@9.5
@10
3
Side Plank
2 Sets
1 mins
@8.5
4
Front Lever
3 Sets
1 mins
@8.5
5
Oblique Crunch
2 Sets
10 Reps
@8
6
Seated Pike Leg Lift
2 Sets
10 Reps
@9.5
7
Pistol Squat
1 Set
2 Sets
8 Reps
5 Reps
@8.5
@8.5
8
Goblet Squat
3 Sets
10 Reps
@7.5
9
Lunge (Dumbbell)
3 Sets
10 Reps
@7
10
Single Leg Deadlift
3 Sets
8 Reps
@7.5
11
Standing Calf Raise
2 Sets
20 Reps
@6.5