Program Description
Will add major strength by targeting every major and some minor muscles joint actions. I walk a few miles each day if that doesnt apply to you, hit the leg day 2x per week instead of 1
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout80 minutes
- CreatedSep 17, 2025 07:46
- Last EditedSep 20, 2025 05:47
Muscle Engagement
Front
Back
MuscleSet
Forearms
14.9%
Upper Back
11.4%
Biceps
10.4%
Triceps
9.3%
Chest
8%
Front Delts
8%
Lats
7.2%
Middle Delts
5.6%
Rear Delts
5.6%
Abs
4%
Glutes
3.5%
Hamstrings
3.2%
Quadriceps
2%
Lower Back
2%
Calves
2%
Abductors
1.7%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Back Extension
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Seated Hamstring Curl
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
2
AMRAP
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
7
Calf Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Cable Front Raise
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Seratus Press
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
3
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
4
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
2
AMRAP
RPE 10
7
Wrist Curls
4
AMRAP
RPE 10
8
Reverse Wrist Curl (Dumbbell)
4
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Cable Front Raise1 Set
2 Sets
AMRAP
AMRAP
@8
@10
3
Lateral Raise (Machine)1 Set
2 Sets
AMRAP
AMRAP
@8
@10
4
Single Arm Tricep Extension (Cable)2 Sets
2 Sets
AMRAP
AMRAP
@9
@10
5
Overhead Tricep Extension (Cable)1 Set
2 Sets
AMRAP
AMRAP
@8
@10
6
Seratus Press2 Sets
AMRAP
@10
Day 4
1
Pec Deck (Machine)1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Cable Front Raise1 Set
2 Sets
AMRAP
AMRAP
@8
@10
3
Lateral Raise (Machine)1 Set
2 Sets
AMRAP
AMRAP
@8
@10
4
Single Arm Tricep Extension (Cable)2 Sets
2 Sets
AMRAP
AMRAP
@9
@10
5
Overhead Tricep Extension (Cable)1 Set
2 Sets
AMRAP
AMRAP
@8
@10
6
Seratus Press2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Chest Supported Row (Machine)1 Set
2 Sets
AMRAP
AMRAP
@8
@10
3
Face Pull1 Set
1 Set
AMRAP
AMRAP
@8
@10
4
Single Arm Rear Delt Fly (Cable)2 Sets
AMRAP
@10
5
Preacher Curl (Dumbbell)2 Sets
4 Sets
AMRAP
AMRAP
@8
@10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis2 Sets
AMRAP
@10
7
Wrist Curls4 Sets
AMRAP
@10
8
Reverse Wrist Curl (Dumbbell)4 Sets
AMRAP
@10
Day 5
1
Lat Pulldown1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Chest Supported Row (Machine)1 Set
2 Sets
AMRAP
AMRAP
@8
@10
3
Face Pull1 Set
1 Set
AMRAP
AMRAP
@8
@10
4
Single Arm Rear Delt Fly (Cable)2 Sets
AMRAP
@10
5
Preacher Curl (Dumbbell)2 Sets
4 Sets
AMRAP
AMRAP
@8
@10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis2 Sets
AMRAP
@10
7
Wrist Curls4 Sets
AMRAP
@10
8
Reverse Wrist Curl (Dumbbell)4 Sets
AMRAP
@10
Day 3
1
Leg Press1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Back Extension1 Set
2 Sets
AMRAP
AMRAP
@8
@10
3
Seated Hamstring Curl1 Set
2 Sets
AMRAP
AMRAP
@8
@10
4
Hip Adductor (Machine)2 Sets
AMRAP
@10
5
Hip Abductor (Machine)2 Sets
AMRAP
@10
6
Cable Crunch2 Sets
AMRAP
@10
7
Calf Raise (Machine)1 Set
2 Sets
AMRAP
AMRAP
@8
@10