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Orangutan mode

by Nontas A.
5.0
(1 rating)

Program Description

Try to get a succesfull one arm pullup as an intermediate lifter while catering to other training wants(e.g. bigger arms, shoulders, etc)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 04, 2024 10:03
  • Last Edited
    Jun 18, 2025 08:42

Summary

Unleash your inner strength with the "Orangutan Mode" program, a 9-week journey designed for those ready to elevate their fitness game. Committing to 5 days a week, you'll engage in a dynamic mix of supersets targeting every major muscle group, from explosive leg workouts to challenging upper body exercises. This program is perfect for garage gym enthusiasts looking to build muscle, improve endurance, and achieve a powerful physique. Get ready to push your limits and transform your training routine!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
80%
2A
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
80%
2A
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
80%
2A
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 10
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
85%
2A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
85%
2A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
85%
2A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 10
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
90%
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
90%
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
90%
2A
Pull-Up (Neutral Grip, Weighted)
1
2
4 reps
6 reps
RPE 9.5
RPE 9.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
3
3 reps
RPE 7
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
1
2
8 reps
7 reps
75%
75%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
4
3 reps
RPE 7
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
2
1
8 reps
7 reps
75%
75%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
5
3 reps
RPE 7
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
3
8 reps
75%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
1
2
8 reps
7 reps
85%
85%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
4
3 reps
RPE 8
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
2
1
8 reps
7 reps
85%
85%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
5
3 reps
RPE 8
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
3
8 reps
85%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
3
3 reps
RPE 9
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
1
2
8 reps
7 reps
95%
95%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
4
3 reps
RPE 9
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
2
1
8 reps
7 reps
95%
95%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pullup Test
1
AMRAP
RPE 10
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
3
8 reps
95%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
5
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
5
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
5
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
6
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
6
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
6
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
7
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
7
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
7
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Week 1
1 / 9 Weeks
Day 2
1A
Hamstring Curl
2 Sets
12-15 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
3A
Squat (Paused)
3 Sets
6-8 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5A
Back Extension
3 Sets
10 Reps
@8-9
6
Hanging Oblique Knee Raise
3 Sets
10-15 Reps
@8-9
7A
Split Squat (Dumbbell)
1 Set
15-20 Reps
@8
8
Dumbbell Bench Pullover
1 Set
15-20 Reps
@7
Day 3
1A
Scapular Pull-Up
3 Sets
3 Reps
@7
2
Dip (Weighted)
3 Sets
3-5 Reps
@10
3
Neck Extension
3 Sets
10-20 Reps
@10
4A
Dumbbell Row
1 Set
2 Sets
8 Reps
7 Reps
75%
75%
5
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@10
6
Decline Crunch
3 Sets
10-15 Reps
@8-9
7A
Lying Rear Lateral Raise
2 Sets
10-12 Reps
@10
8
French Press
2 Sets
10-12 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
2
Lying Side Lateral Raise
2 Sets
8-12 Reps
@10
3A
Squat Heel Elavates
3 Sets
10-15 Reps
@10
4
Hammer Curl
3 Sets
12-18 Reps
@10
5A
Good Morning Seated
3 Sets
10 Reps
@8-9
6
Hanging Knee Raise
3 Sets
10-15 Reps
@8-9
7A
Sissy Squat (Weighted)
1 Set
10-20 Reps
@10
8
Shrug (Dumbbell)
1 Set
15 Reps
@10
Day 1
1
Wide Grip Pull-Up
1 Set
1 Reps
80%
2A
Pull-Up (Neutral Grip, Weighted)
3 Sets
10 Reps
@7.5
3
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
4
Neck Curl
3 Sets
10-20 Reps
@10
5A
Chest Supported Row (Dumbbell)
3 Sets
6 Reps
@8
6
Bench Press (Close Grip)
3 Sets
8-10 Reps
@10
7
Oblique Crunch
3 Sets
10-15 Reps
@8-9
8A
Powell Raise
2 Sets
8-12 Reps
@10
9
Reverse Wrist Curl (Barbell)
2 Sets
15-20 Reps
@10
10
Tricep Rope Push Down (Cable)
2 Sets
12-20 Reps
@10
Day 5
1A
Dead Hang
5 Sets
3 Reps
@6
2
Neck Flexion
3 Sets
10-20 Reps
@10
3A
Preacher Curl (Dumbbell)
2 Sets
10-16 Reps
@10
4
JM Press
2 Sets
8-12 Reps
@10
5A
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
6
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
@10
7
Pull-Up (Bodyweight)
1 Set
AMRAP
@6