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BoostcampPNG

Elite Bro split

by Clark C.

Program Description

This programme doesn’t follow a weekly programming schedule! On day 8 take a mandatory rest day, you can also include additional rest days during the week as and when they are needed.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 06, 2025 07:13
  • Last Edited
    Dec 07, 2025 10:17
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Lats
10.7%
Front Delts
10.1%
Triceps
10.1%
Chest
8.9%
Hamstrings
8.9%
Glutes
8%
Abs
6.3%
Quadriceps
6.1%
Biceps
5.2%
Lower Back
4.4%
Middle Delts
3.5%
Rear Delts
2.8%
Forearms
2.6%
Calves
0.9%
Abductors
0.5%
Cardio
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 10
3
Inverted Row
3
8-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 10
6
Glute-Ham Raise
3
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Dip (Bodyweight)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Pullover (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Leg Press
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Good Morning
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Underhand Lat Pulldown
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Inverted Row
3
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
7
Glute-Ham Raise
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Bodyweight)
3
8-12 reps
RPE 10
4
Behind-the-Neck Push Press
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
8-12 reps
RPE 10
7
Pullover (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
4
0.2-1 mins
RPE 10
2
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
3
Hanging Leg Raise
3
AMRAP
RPE 10
4
Jefferson Curl
3
10 reps
RPE 7
5
Split Squat (Dumbbell)
3
10 reps
RPE 7
6
Seated Good Morning
3
10 reps
RPE 7
7
Cardio
1
20 mins
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@10
@8
2
Dip (Bodyweight)
3 Sets
8-12 Reps
@10
3
Chest Press (Machine)
3 Sets
8-12 Reps
@10
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@10
@8
2
Leg Press
3 Sets
8-12 Reps
@10
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
4
Seated Good Morning
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
7
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@10
Day 4
1
Bench Press (Close Grip)
1 Set
3 Sets
12 Reps
12 Reps
@10
@8
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Underhand Lat Pulldown
4 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 6
1
Overhead Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@10
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@10
4
Behind-the-Neck Push Press
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
Day 7
1
Farmer's Walk (Weighted)
4 Sets
0.2-1 mins
@10
2
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@10
3
Hanging Leg Raise
3 Sets
AMRAP
@10
4
Jefferson Curl
3 Sets
10 Reps
@7
5
Split Squat (Dumbbell)
3 Sets
10 Reps
@7
6
Seated Good Morning
3 Sets
10 Reps
@7
7
Cardio
1 Set
20 mins
@6
Day 5
1
Barbell Row
1 Set
3 Sets
12 Reps
12 Reps
@10
@8
2
Inverted Row
3 Sets
8-12 Reps
@10
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
@10
4
Behind-the-Neck Lat Pulldown
3 Sets
8-12 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10
6
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
7
Glute-Ham Raise
3 Sets
8-12 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@10
@8
2
T-Bar Row
3 Sets
8-12 Reps
@10
3
Inverted Row
3 Sets
8-12 Reps
@10
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
@10
5
Lat Pulldown
3 Sets
8-12 Reps
@10
6
Glute-Ham Raise
3 Sets
8-12 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10