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Level fitness

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34 athletes joined

Program Description

Novice friendly

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 19, 2025 11:02
  • Last Edited
    Sep 22, 2025 11:53

Summary

Unlock your potential with the **Level Fitness** program, a comprehensive 16-week journey designed to transform your strength and endurance. With six days of targeted workouts each week, you'll engage in a balanced mix of chest, back, legs, and core exercises, utilizing both free weights and machines. Expect to challenge yourself with high-intensity sets and varied rep ranges, ensuring continuous progress and muscle growth. This program is perfect for those ready to elevate their fitness game and achieve lasting results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Quadriceps
11.1%
Chest
10.7%
Upper Back
8.5%
Biceps
8.3%
Hamstrings
8%
Front Delts
7.3%
Lats
6.9%
Glutes
5.7%
Abs
5%
Calves
3.8%
Middle Delts
3.4%
Rear Delts
2.8%
Forearms
2.6%
Adductors
1.1%
Lower Back
0.8%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
3
8-12 reps
RPE 9.5
3
Hammer Curl
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8.5
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8.5
5
Dead Hang
3 Sets
@10
6
Push Up
3 Sets
AMRAP
@10
Day 2
1
Squat (Bodyweight)
3 Sets
AMRAP
@9.5
2
Hamstring Curl
3 Sets
8-12 Reps
@8.5
3
Leg Press
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
8-12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
Day 3
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
2
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@9
3
Hammer Curl
3 Sets
8-15 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
Day 4
1
Push Up
3 Sets
AMRAP
@10
2
Pull-Up (Assisted)
3 Sets
AMRAP
@10
3
Dip (Assisted)
3 Sets
AMRAP
@10
4
Single Arm Row (Dumbbell)
3 Sets
8-15 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Goblet Squat
3 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
20-25 Reps
@9
6
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 6
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
2
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@9.5
3
Hammer Curl
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-13 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
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