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BoostcampPNG

Skinny to strongboy

by Elias Martin

Program Description

Perfect program for beginners and advanced lifters that want to become stronger

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 03, 2026 04:45
  • Last Edited
    Jan 04, 2026 01:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Front Delts
13.5%
Upper Back
13%
Lats
11.9%
Chest
11.3%
Biceps
7.6%
Middle Delts
5.4%
Forearms
3.8%
Abs
3.5%
Glutes
2.7%
Hamstrings
2.7%
Quadriceps
2.7%
Rear Delts
2.2%
Lower Back
1.4%
Calves
1.1%
Adductors
1.1%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
100%
2
Dip (Weighted)
3
4-8 reps
100%
3
Incline Chest Press (Machine)
2
6-9 reps
100%
4
Tricep Pushdown (Cable)
2
6-12 reps
100%
5
Overhead Tricep Extension (Cable)
2
6-12 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
10
Hyperextension
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
5-12 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
High Row
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Shrug (Trap Bar)
2
6-12 reps
RPE 10
8
Dead Hang
2
1+ reps
RPE 10
9
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
4-10 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Chin-Up (Weighted)
2
3-6 reps
RPE 10
4
Bench Press (Barbell)
3
3-5 reps
RPE 10
5
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
6
Dip (Weighted)
2
4-8 reps
RPE 10
7
High Row
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Seated Hamstring Curl
2
6-12 reps
RPE 10
4
Standing Calf Raise
2
6-12 reps
RPE 10
5
Hip Extension
2
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
7
Dragon Flag
3
AMRAP
RPE 10
8
Side Plank
2
2 mins
RPE 10
9
Shoulder Press (Machine)
2
6-10 reps
RPE 10
10
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
11
Lu Raise
2
6-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Preacher Curl (Dumbbell)
2 Sets
6-9 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
100%
2
Dip (Weighted)
3 Sets
4-8 Reps
100%
3
Incline Chest Press (Machine)
2 Sets
6-9 Reps
100%
4
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
100%
5
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
100%
Day 4
1
Muscle Up
3 Sets
4-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Chin-Up (Weighted)
2 Sets
3-6 Reps
@10
4
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
5
Incline Chest Press (Machine)
2 Sets
6-12 Reps
@10
6
Dip (Weighted)
2 Sets
4-8 Reps
@10
7
High Row
2 Sets
6-12 Reps
@10
8
Chest Supported Row (Machine)
2 Sets
6-12 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@10
2
Leg Extension
2 Sets
6-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
4
Standing Calf Raise
2 Sets
6-12 Reps
@10
5
Hip Extension
2 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
2 Sets
6-12 Reps
@10
7
Dragon Flag
3 Sets
AMRAP
@10
8
Side Plank
2 Sets
2 mins
@10
9
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
10
Single Arm Rear Delt Cable Fly
2 Sets
6-12 Reps
@10
11
Lu Raise
2 Sets
6-12 Reps
@10
Day 2
1
Muscle Up
3 Sets
5-12 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Chin-Up (Weighted)
2 Sets
3-6 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
5
High Row
2 Sets
6-10 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Shrug (Trap Bar)
2 Sets
6-12 Reps
@10
8
Dead Hang
2 Sets
1+ Reps
@10
9
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
@10
10
Hyperextension
2 Sets
8-15 Reps
@10