Program Description
ESM is a 12 week program that has you benching 2-3x weekly, and squatting twice a week. —The program is set up as an UPPER/LOWER + (optional) One day for Abs and Cardio, and Two days dedicated to arms/shoulders, and arms/forearms. -The arm days are also split up into one day being geared more towards overall arm mass and strength, and another for carving out the details and correcting any lacking parts of arms. You will also bench close grip on optional arm days so technically you bench 4x weekly. Schedule goes as followed •Weeks 1-3 - Block 1 (Foundation and Volume Accumilation) •Week 4 - Slight recovery week to prepare for next block •Weeks 5-8 - Block 2 (Strength Building) •Weeks 9-11 - Block 3 (Peak work) This program also uses different squat and bench variations to help you to have better control over heavy weight in the bottom portion of the lifts to help with overcoming and maximally controlling the bar.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 21, 2025 03:51
- Last EditedJun 30, 2025 10:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8.5
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 9.5
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8.5
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 9.5
RPE 9
2
Spoto Press
2
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
12-15 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
6
T-Bar Row
4
12-15 reps
RPE 9
7
Lat Pulldown
3
15 reps
RPE 9
8
Dumbbell Bench Pullover
3
15 reps
RPE 9
9
Face Pull
5
12-15 reps
RPE 10
10
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
2 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Weighted)
3
12-15 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
4
T-Bar Row
4
12-15 reps
RPE 9
5
Lat Pulldown
3
15 reps
RPE 9
6
Dumbbell Bench Pullover
3
15 reps
RPE 9
7
Face Pull
5
12-15 reps
RPE 10
8
Ab Wheel
3
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 9
2
Squat (Paused)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8.5
RPE 9
2
Squat (Paused)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 9
2
Squat (Paused)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 9
2
Squat (Paused)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 9
2
Squat (Paused)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 9
RPE 9
2
Squat (Paused)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 9.5
RPE 9
2
Squat (Paused)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8.5
RPE 9
2
Squat (Paused)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
RPE 9.5
RPE 9
2
Squat (Paused)
2
3 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
3
Leg Press (45 Degrees)
3
AMRAP
RPE 9
4
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 9
3
Leg Press (45 Degrees)
3
AMRAP
RPE 9
4
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Leg Press (45 Degrees)
3
AMRAP
RPE 9
3
Back Extension (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 9
2
Alternating Hammer Curls
3
24 reps
RPE 9
3
Run the Rack
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Close Grip)
3
10 reps
RPE 9
8
French Press
3
12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Weighted Hollow Body Flutter Kicks
3
0.7 mins
RPE 9
1B
Hanging Leg Raise
3
10 reps
RPE 9
1C
Russian Twist (Dumbbell)
3
20 reps
RPE 9
1D
Plank
3
0.5 mins
RPE 9
1E
Ab Wheel
3
10 reps
RPE 9
1F
Side Crunch (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4-6 reps
70%
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4-6 reps
70%
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4-6 reps
70%
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4-6 reps
70%
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
70%
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
70%
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
5 reps
70%
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
RPE 7
2
Larsen Press (Barbell)
2
8 reps
RPE 7.5
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
RPE 7
2
Larsen Press (Barbell)
2
8 reps
RPE 7.5
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
5
T-Bar Row
4
12-15 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 9
7
Dumbbell Bench Pullover
3
15 reps
RPE 9
8
Face Pull
5
12-15 reps
RPE 10
9
Ab Wheel
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
50%
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
3
T-Bar Row
4
12-15 reps
RPE 9
4
Lat Pulldown
3
15 reps
RPE 9
5
Dumbbell Bench Pullover
3
15 reps
RPE 9
6
Face Pull
5
12-15 reps
RPE 10
7
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 9
5
Leg Curl
1
2
12 reps
12 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Arm Blaster EZ Bar Curls
4
8-10 reps
RPE 8
2
Arm Blaster Dumbbell Curls
3
10-12 reps
RPE 8
3
Drag Curls
3
12-15 reps
RPE 9
4
Bench Press (Close Grip)
3
10 reps
RPE 9
5
French Press
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Farmer's Walk (Weighted)
3
0.7 mins
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
@9
2
Alternating Hammer Curls3 Sets
24 Reps
@9
3
Run the Rack3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
@9
5
Lateral Raise (Cable)3 Sets
10 Reps
@9
6
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
@9
7
Bench Press (Close Grip)3 Sets
10 Reps
@9
8
French Press3 Sets
12 Reps
@9
9
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@9
Day 4
1A
Weighted Hollow Body Flutter Kicks3 Sets
0.7 mins
@9
1B
Hanging Leg Raise3 Sets
10 Reps
@9
1C
Russian Twist (Dumbbell)3 Sets
20 Reps
@9
1D
Plank3 Sets
0.5 mins
@9
1E
Ab Wheel3 Sets
10 Reps
@9
1F
Side Crunch (Cable)3 Sets
10 Reps
@9
Day 6
1
Squat (Barbell)4 Sets
8 Reps
@9
2
Leg Press (45 Degrees)3 Sets
12-15 Reps
@9
3
Leg Extension3 Sets
12-15 Reps
@8
4
Romanian Deadlift (Dumbbell)3 Sets
12-15 Reps
@9
5
Leg Curl3 Sets
12 Reps
@10
Day 7
1
Arm Blaster EZ Bar Curls4 Sets
8-10 Reps
@8
2
Arm Blaster Dumbbell Curls3 Sets
10-12 Reps
@8
3
Drag Curls3 Sets
12-15 Reps
@9
4
Bench Press (Close Grip)3 Sets
10 Reps
@9
5
French Press3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@9
7
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@9
8
Reverse Wrist Curl (Dumbbell)3 Sets
12-15 Reps
@9
9
Farmer's Walk (Weighted)3 Sets
0.7 mins
@9
Day 5
1
Tempo Bench Press4 Sets
4-6 Reps
70%
2
Larsen Press (Barbell)3 Sets
8 Reps
@8
3
Dip (Bodyweight)3 Sets
AMRAP
@9
4
Incline Chest Fly (Dumbbell)3 Sets
12-15 Reps
@9
5
T-Bar Row4 Sets
12-15 Reps
@9
6
Lat Pulldown3 Sets
15 Reps
@9
7
Dumbbell Bench Pullover3 Sets
15 Reps
@9
8
Face Pull5 Sets
12-15 Reps
@10
9
Ab Wheel3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)1 Set
3 Sets
3 Reps
5 Reps
@8
@9
2
Squat (Paused)3 Sets
4-6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
20 Reps
@9
4
Leg Press (45 Degrees)3 Sets
AMRAP
@9
5
Back Extension (Weighted)3 Sets
AMRAP
@9
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
3 Reps
5 Reps
@8
@9
2
Spoto Press3 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
12-15 Reps
@9
4
Dip (Weighted)3 Sets
12-15 Reps
@9
5
Incline Chest Fly (Dumbbell)3 Sets
12-15 Reps
@9
6
T-Bar Row4 Sets
12-15 Reps
@9
7
Lat Pulldown3 Sets
15 Reps
@9
8
Dumbbell Bench Pullover3 Sets
15 Reps
@9
9
Face Pull5 Sets
12-15 Reps
@10
10
Ab Wheel3 Sets
1 Set
10 Reps
10 Reps
@9
@8