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The Apollonian

by Drew M.
1 athletes joined

Program Description

Sharing a program that has given me the most results. I venture to follow sound principles, but make my experience the number one factor in each variable’s role.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 01, 2025 04:53
  • Last Edited
    Jun 18, 2025 08:56

Summary

Unleash your potential with *The Apollonian*, a comprehensive 16-week program designed to sculpt and strengthen your body through six days of targeted training each week. This program focuses on supersets, combining exercises like Weighted Deficit Push-ups and Incline Dumbbell Presses to maximize muscle engagement and endurance. With a commitment to progressive overload and a blend of bodyweight and dumbbell movements, you’ll build strength and definition in your upper body, core, and back. Get ready to transform your physique and elevate your fitness game!
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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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Curl
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
RPE 10
4B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
2B
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3A
Dip (Weighted)
2
4-10 reps
RPE 10
3B
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
3C
Kelso Shrug
2
AMRAP
RPE 10
4
Deficit Push Up
1
AMRAP
RPE 10
5A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Powell Raise
2
10-20 reps
RPE 10
6B
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Front Squat (Dumbbell)
2
4-8 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
1
AMRAP
-
1B
Neck Flexion
1
AMRAP
-
1C
Lying Leg Raise
2
6-15 reps
RPE 10
2A
Weighted Deficit Push-up
2
4-10 reps
RPE 10
2B
Wide Grip Pull-Up
2
AMRAP
RPE 10
3A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
6-10 reps
RPE 10
4A
Seated Overhead Press (Dumbbell)
2
6-12 reps
RPE 10
4B
One Arm Bent Over Row
2
8-12 reps
RPE 10
5A
Hammer Curl
2
6-12 reps
RPE 10
5B
French Press
2
6-12 reps
RPE 10
6A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
6B
Lu Raise
2
AMRAP
-
7
Wrist Curls
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
AMRAP
-
1B
Neck Flexion
2
AMRAP
-
1C
Decline Sit Up (Weighted)
2
AMRAP
RPE 10
2A
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 9
2B
Inverted Face Pull
2
AMRAP
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
2
4-10 reps
RPE 10
3B
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
4A
Sissy Squat
1
AMRAP
-
4B
Wrist Curls
2
AMRAP
-
Week 1
1 / 16 Weeks
Day 1
1A
Neck Extension
1 Set
AMRAP
-
1B
Neck Flexion
1 Set
AMRAP
-
1C
Lying Leg Raise
2 Sets
6-15 Reps
@10
2A
Weighted Deficit Push-up
2 Sets
4-10 Reps
@10
2B
Wide Grip Pull-Up
2 Sets
AMRAP
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
3B
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@10
4A
Seated Overhead Press (Dumbbell)
2 Sets
6-12 Reps
@10
4B
One Arm Bent Over Row
2 Sets
8-12 Reps
@10
5A
Hammer Curl
2 Sets
6-12 Reps
@10
5B
French Press
2 Sets
6-12 Reps
@10
6A
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6B
Lu Raise
2 Sets
AMRAP
@10
7
Wrist Curls
1 Set
AMRAP
@10
Day 2
1A
Neck Extension
2 Sets
AMRAP
-
1B
Neck Curl
2 Sets
AMRAP
-
1C
Decline Sit Up (Weighted)
2 Sets
AMRAP
@10
2A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@9
2B
Inverted Face Pull
2 Sets
AMRAP
@10
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
4-10 Reps
@10
3B
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Sissy Squat
1 Set
AMRAP
@10
4B
Wrist Curls
2 Sets
AMRAP
@10
Day 3
1A
Neck Extension
1 Set
AMRAP
-
1B
Neck Flexion
1 Set
AMRAP
-
1C
Lying Leg Raise
2 Sets
6-15 Reps
@10
2A
Seated Overhead Press (Dumbbell)
2 Sets
6-12 Reps
@10
2B
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
3A
Dip (Weighted)
2 Sets
4-10 Reps
@10
3B
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
3C
Kelso Shrug
2 Sets
AMRAP
@10
4
Deficit Push Up
1 Set
AMRAP
@10
5A
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
5B
French Press
2 Sets
6-12 Reps
@10
6A
Powell Raise
2 Sets
10-20 Reps
@10
6B
Wrist Curls
2 Sets
AMRAP
@10
Day 4
1A
Neck Extension
2 Sets
AMRAP
-
1B
Neck Flexion
2 Sets
AMRAP
-
1C
Decline Sit Up (Weighted)
2 Sets
AMRAP
@10
2A
Front Squat (Dumbbell)
2 Sets
4-8 Reps
@9
2B
Inverted Face Pull
2 Sets
AMRAP
@10
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
4-10 Reps
@10
3B
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wrist Curls
2 Sets
AMRAP
@10
Day 5
1A
Neck Extension
1 Set
AMRAP
-
1B
Neck Flexion
1 Set
AMRAP
-
1C
Lying Leg Raise
2 Sets
6-15 Reps
@10
2A
Weighted Deficit Push-up
2 Sets
4-10 Reps
@10
2B
Wide Grip Pull-Up
2 Sets
AMRAP
@10
3A
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@10
3B
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@10
4A
Seated Overhead Press (Dumbbell)
2 Sets
6-12 Reps
@10
4B
One Arm Bent Over Row
2 Sets
8-12 Reps
@10
5A
Hammer Curl
2 Sets
6-12 Reps
@10
5B
French Press
2 Sets
6-12 Reps
@10
6A
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6B
Lu Raise
2 Sets
AMRAP
-
7
Wrist Curls
1 Set
AMRAP
-
Day 6
1A
Neck Extension
2 Sets
AMRAP
-
1B
Neck Flexion
2 Sets
AMRAP
-
1C
Decline Sit Up (Weighted)
2 Sets
AMRAP
@10
2A
Romanian Deadlift (Dumbbell)
2 Sets
6-12 Reps
@9
2B
Inverted Face Pull
2 Sets
AMRAP
@10
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
4-10 Reps
@10
3B
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Sissy Squat
1 Set
AMRAP
-
4B
Wrist Curls
2 Sets
AMRAP
-