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Pplpp

by JJ Krajicek
1 athletes joined
5.0
(1 rating)

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

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 17, 2025 07:46
  • Last Edited
    Nov 17, 2025 07:15

Summary

Unlock your potential with the Pplpp program, an 18-week journey designed for serious lifters ready to elevate their strength and conditioning. Comprising five days of targeted workouts, this program utilizes a full gym setup to maximize muscle engagement and growth. Each session features a mix of machines and free weights, focusing on compound movements and isolation exercises to sculpt your upper body and build a powerful back and arms. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Forearms
15.5%
Upper Back
11%
Triceps
10.4%
Chest
9.7%
Front Delts
9.6%
Biceps
8.4%
Lats
6.4%
Middle Delts
6.1%
Rear Delts
3.9%
Abs
3.8%
Glutes
3.3%
Hamstrings
3.1%
Quadriceps
1.9%
Lower Back
1.9%
Calves
1.9%
Abductors
1.7%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
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
2
4
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
2
4
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
2
4
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
2
4
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
2
4
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
7
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
7
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Kelso Shrug
1
1
AMRAP
AMRAP
RPE 9
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
Kelso Shrug
1
1
AMRAP
AMRAP
RPE 9
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
Kelso Shrug
1
1
AMRAP
AMRAP
RPE 9
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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
2
4
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
2
4
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
2
4
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
2
4
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
2
4
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
7
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
7
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
7
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Incline Chest Press (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Cable Front Raise
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
5
Shoulder Press (Machine)
1
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
8
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
Kelso Shrug
1
1
AMRAP
AMRAP
RPE 9
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
Kelso Shrug
1
1
AMRAP
AMRAP
RPE 9
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
Kelso Shrug
1
1
AMRAP
AMRAP
RPE 9
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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)
2
AMRAP
RPE 10
3
Kelso Shrug
1
2
AMRAP
AMRAP
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
AMRAP
RPE 10
5
Preacher Curl (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Hammer Preacher At Middle To Top ROM For Brachioradialis
4
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 2
1
Lat Pulldown
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Chest Supported Row (Machine)
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
3
Face Pull
1 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 Brachioradialis
2 Sets
AMRAP
@10
7
Wrist Curls
4 Sets
AMRAP
@10
8
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Chest Supported Row (Machine)
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
3
Face Pull
1 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 Brachioradialis
2 Sets
AMRAP
@10
7
Wrist Curls
4 Sets
AMRAP
@10
8
Reverse Wrist Curl (Dumbbell)
4 Sets
AMRAP
@10
Day 3
1
Leg Press
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Back Extension
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
3
Seated Hamstring Curl
1 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 Crunch
2 Sets
AMRAP
@10
7
Calf Raise (Machine)
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
Day 1
1
Pec Deck (Machine)
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Cable Front Raise
2 Sets
4 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 Press
2 Sets
AMRAP
@10
Day 4
1
Pec Deck (Machine)
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
2
Cable Front Raise
2 Sets
4 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 Press
2 Sets
AMRAP
@10