logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Lats
10%
Neck
9.6%
Triceps
8.2%
Abs
7.5%
Biceps
6.6%
Front Delts
6.6%
Forearms
6%
Quadriceps
5.8%
Middle Delts
5.3%
Chest
5%
Rear Delts
4.9%
Glutes
4.7%
Hamstrings
4.1%
Lower Back
2.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-