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Arnold Basic 1 Hybrid High Volume

by Eric T.

Program Description

Work Arnold's Basic Level 1 Torso and Limbs split from his encyclopedia of bodybuilding and his golden six. This 4 day split has you do Chest and Back Monday, Shoulders and Arms Tuesday, Legs Wednesday, resting on Thursday, then topping the week off with a modern version of his Golden Six on Friday. Weeks 5 to 8 Subs out the Golden Six for upper and lower day and hits its peak with the full 6 day Arnold split in weeks 9 to 12.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 27, 2025 06:54
  • Last Edited
    Sep 28, 2025 01:26
Muscle Engagement
Front
Back
MuscleSet
Abs
10.4%
Hamstrings
9.2%
Quadriceps
8.7%
Chest
8%
Front Delts
7.7%
Glutes
7.7%
Triceps
7.5%
Middle Delts
7.2%
Biceps
6.5%
Lats
5.8%
Forearms
4.9%
Lower Back
4.8%
Upper Back
4.3%
Calves
3%
Olympic
1.9%
Adductors
1.4%
Rear Delts
0.5%
Other
0.2%
Cardio
0.1%
Abductors
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 10
2
Side Plank
3
30-60 secs
RPE 10
3
Pallof Press
3
12-15 reps
RPE 8.5
4
Mobility
1
15 mins
-
5
Cardio (LISS)
1
20 reps
-
6
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 10
2
Side Plank
3
30-60 secs
RPE 10
3
Pallof Press
3
12-15 reps
RPE 8.5
4
Mobility
1
15 mins
-
5
Cardio (LISS)
1
20 reps
-
6
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 10
2
Side Plank
3
30-60 secs
RPE 10
3
Pallof Press
3
12-15 reps
RPE 8.5
4
Mobility
1
15 mins
-
5
Cardio (LISS)
1
20 reps
-
6
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
30-60 secs
RPE 10
2
Side Plank
3
30-60 secs
RPE 10
3
Pallof Press
3
12-15 reps
RPE 8.5
4
Mobility
1
15 mins
-
5
Cardio (LISS)
1
20 reps
-
6
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
5
10 reps
RPE 8.5
1B
Supported T bar Row
5
10 reps
RPE 8.5
2A
Seated Military Press (Smith Machine)
5
10 reps
RPE 8.5
2B
Lat Pulldown
5
10 reps
RPE 8.5
3A
Pullover (Machine)
5
15 reps
RPE 8.5
3B
Lateral Raise (Machine)
5
15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
15 reps
RPE 8.5
4B
Cable Overhead Tricep Extension
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
5
10 reps
RPE 8.5
1B
Supported T bar Row
5
10 reps
RPE 8.5
2A
Seated Military Press (Smith Machine)
5
10 reps
RPE 8.5
2B
Lat Pulldown
5
10 reps
RPE 8.5
3A
Pullover (Machine)
5
15 reps
RPE 8.5
3B
Lateral Raise (Machine)
5
15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
15 reps
RPE 8.5
4B
Cable Overhead Tricep Extension
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
5
10 reps
RPE 8.5
1B
Supported T bar Row
5
10 reps
RPE 8.5
2A
Seated Military Press (Smith Machine)
5
10 reps
RPE 8.5
2B
Lat Pulldown
5
10 reps
RPE 8.5
3A
Pullover (Machine)
5
15 reps
RPE 8.5
3B
Lateral Raise (Machine)
5
15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
15 reps
RPE 8.5
4B
Cable Overhead Tricep Extension
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
5
10 reps
RPE 8.5
1B
Supported T bar Row
5
10 reps
RPE 8.5
2A
Seated Military Press (Smith Machine)
5
10 reps
RPE 8.5
2B
Lat Pulldown
5
10 reps
RPE 8.5
3A
Pullover (Machine)
5
15 reps
RPE 8.5
3B
Lateral Raise (Machine)
5
15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
15 reps
RPE 8.5
4B
Cable Overhead Tricep Extension
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 8.5
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8.5
3
Pullover (Dumbbell)
4
10-12 reps
RPE 8.5
4
Wide Grip Pull-Up
1
50 reps
-
5
Bent Over Row (Barbell)
4
10-12 reps
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
10-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Bench Press (Wide Grip)
3
10-12 reps
RPE 8.5
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
4
10-12 reps
RPE 8.5
3B
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
10-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Bench Press (Wide Grip)
3
10-12 reps
RPE 8.5
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
4
10-12 reps
RPE 8.5
3B
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
10-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Bench Press (Wide Grip)
3
10-12 reps
RPE 8.5
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
4
10-12 reps
RPE 8.5
3B
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
4
10-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Bench Press (Wide Grip)
3
10-12 reps
RPE 8.5
2B
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
4
10-12 reps
RPE 8.5
3B
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
4A
Bicep Curl (Barbell)
3
10-12 reps
RPE 8.5
4B
Skull Crusher (Barbell)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
1
10 reps
10 reps
RPE 8.5
RPE 10
1B
Abs Crunch (Bodyweight)
1
200 reps
-
2A
Leg Press
4
1
10 reps
10 reps
RPE 8.5
RPE 10
2B
Leg Curl
4
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Split Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
4A
Calf Raise (Leg Press)
4
1
15 reps
15 reps
RPE 8.5
RPE 10
4B
Back Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
1
10 reps
10 reps
RPE 8.5
RPE 10
1B
Abs Crunch (Bodyweight)
1
200 reps
-
2A
Leg Press
4
1
10 reps
10 reps
RPE 8.5
RPE 10
2B
Leg Curl
4
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Split Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
4A
Calf Raise (Leg Press)
4
1
15 reps
15 reps
RPE 8.5
RPE 10
4B
Back Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
1
10 reps
10 reps
RPE 8.5
RPE 10
1B
Abs Crunch (Bodyweight)
1
200 reps
-
2A
Leg Press
4
1
10 reps
10 reps
RPE 8.5
RPE 10
2B
Leg Curl
4
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Split Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
4A
Calf Raise (Leg Press)
4
1
15 reps
15 reps
RPE 8.5
RPE 10
4B
Back Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
1
10 reps
10 reps
RPE 8.5
RPE 10
1B
Abs Crunch (Bodyweight)
1
200 reps
-
2A
Leg Press
4
1
10 reps
10 reps
RPE 8.5
RPE 10
2B
Leg Curl
4
1
15 reps
15 reps
RPE 8.5
RPE 10
3
Split Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 10
4A
Calf Raise (Leg Press)
4
1
15 reps
15 reps
RPE 8.5
RPE 10
4B
Back Extension
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
10-12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8.5
3
Upright Row (Barbell)
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
4
Push Press (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8.5
RPE 8.5
RPE 10
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8.5
6
Seated Dumbbell Curl
4
10-12 reps
RPE 8.5
7
Bench Press (Close Grip)
4
10-12 reps
RPE 8.5
8
Tricep Extension (Barbell)
4
10-12 reps
RPE 8.5
9
Wrist Curls
4
10-12 reps
RPE 8.5
10
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
11
Reverse Abs Crunch (Bodyweight)
5
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 8.5
2
Lunge (Barbell)
4
10-15 reps
RPE 8.5
3
Leg Curl
4
10-15 reps
RPE 8.5
4
Standing Calf Raise
5
15 reps
RPE 8.5
5
Stiff Leg Deadlift
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
6
Good Morning
1
1
1
10 reps
6 reps
4 reps
RPE 8.5
RPE 8.5
RPE 10
7
Abs Crunch (Bodyweight)
5
25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
@8.5
2
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
@8.5
3
Pullover (Dumbbell)
4 Sets
10-12 Reps
@8.5
4
Wide Grip Pull-Up
1 Set
50 Reps
-
5
Bent Over Row (Barbell)
4 Sets
10-12 Reps
@8.5
6
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@10
@10
@10
7
Abs Crunch (Bodyweight)
5 Sets
25 Reps
-
Day 2
1
Clean and Press
4 Sets
10-12 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@8.5
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@8.5
@8.5
@10
4
Push Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@8.5
@8.5
@10
5
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@8.5
6
Seated Dumbbell Curl
4 Sets
10-12 Reps
@8.5
7
Bench Press (Close Grip)
4 Sets
10-12 Reps
@8.5
8
Tricep Extension (Barbell)
4 Sets
10-12 Reps
@8.5
9
Wrist Curls
4 Sets
10-12 Reps
@8.5
10
Reverse Wrist Curl (Dumbbell)
4 Sets
10-12 Reps
@8.5
11
Reverse Abs Crunch (Bodyweight)
5 Sets
25 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10-12 Reps
@8.5
2
Lunge (Barbell)
4 Sets
10-15 Reps
@8.5
3
Leg Curl
4 Sets
10-15 Reps
@8.5
4
Standing Calf Raise
5 Sets
15 Reps
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@8.5
@8.5
@10
6
Good Morning
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@8.5
@8.5
@10
7
Abs Crunch (Bodyweight)
5 Sets
25 Reps
-
Day 4
1
Plank
3 Sets
30-60 secs
@10
2
Side Plank
3 Sets
30-60 secs
@10
3
Pallof Press
3 Sets
12-15 Reps
@8.5
4
Mobility
1 Set
15 mins
-
5
Cardio (LISS)
1 Set
20 Reps
-
6
Stretching
1 Set
20 mins
-
Day 5
1A
Trap Bar Deadlift
4 Sets
10-12 Reps
@8.5
1B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2A
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@8.5
2B
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8.5
3A
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10-12 Reps
@8.5
3B
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
4A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8.5
4B
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@8.5