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Ultimate Hypertrophy Advanced

by Jacob B.
3 athletes joined

Program Description

Advanced version of the Ultimate Hypertrophy Programs from Natural Hypertrophy. Main goal is to pack muscle as an advanced trainee.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2025 09:23
  • Last Edited
    Jun 18, 2025 09:58

Summary

Unlock your muscle-building potential with the Ultimate Hypertrophy Advanced program! Over the course of 10 weeks, this intense 6-day-per-week regimen focuses on high-volume training and advanced techniques to maximize muscle growth. Each session is meticulously designed with supersets targeting both upper and lower body, ensuring you push your limits while maintaining proper form. Get ready to sculpt your physique and achieve the strength gains you've always wanted—this program is your roadmap to serious hypertrophy!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Week 1
1 / 10 Weeks
Day 2
1A
Squat (Barbell)
3 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
1B
Seated Calf Raise
4 Sets
12-15 Reps
@9
2A
Power Shrug
4 Sets
6 Reps
@8
2B
Lying Leg Curl
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
3A
Leg Extension
4 Sets
10-15 Reps
@8.5
3B
Leg Raise (Captain's Chair)
4 Sets
15-20 Reps
@8
3C
Calf Raise (Leg Press)
4 Sets
AMRAP
@9
Day 3
1A
Dip (Weighted)
4 Sets
AMRAP
@9
1B
Pullover (Dumbbell)
4 Sets
8-12 Reps
@8.5
1C
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@8.5
2B
Hanging Leg Raise
4 Sets
10-15 Reps
@9
2C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
3A
JM Press
4 Sets
6-12 Reps
@8
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
6-12 Reps
@9
3C
Face Pull
4 Sets
10-15 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
1B
Standing Calf Raise
4 Sets
8-12 Reps
@9
2A
Leg Press
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
2B
Shrug (Dumbbell)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@8
@9
3A
Glute-Ham Raise
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
3B
Cable Crunch
4 Sets
15-20 Reps
@9
3C
Standing Calf Raise
4 Sets
AMRAP
@9
Day 5
1A
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
1B
Kroc Row
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
1C
Hammer Curl
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
2A
Lat Pulldown
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
2B
Dip (Weighted)
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9
2C
Dragon Flag
4 Sets
6-10 Reps
@9
3A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
3B
Bayesian Curl
4 Sets
12-15 Reps
@9
3C
Upright Row (Barbell)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 6
1A
Hack Squat
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9
1B
Seated Calf Raise
4 Sets
8-12 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
1 mins
@9
2B
Good Morning
4 Sets
8-12 Reps
@8
2C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@9
3A
Hip Thrust (Barbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3B
Seated Calf Raise
4 Sets
AMRAP
@9
Day 1
1A
Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8.5
@9
1B
T-Bar Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
1C
Bicep Curl (Dumbbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2A
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8.5
@9
2B
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8.5
@9
2C
Decline Crunch (Weighted)
4 Sets
8-12 Reps
@9.5
3A
Incline Fly Press (Dumbbell)
4 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
@9
3C
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9