Program Description
STANK TANKS TRAINING: VOL. 3 - #BEEFMODE Welcome to Beef Mode, where mere mortals come to transform into absolute JACKEDANDSTACKEDMASSMONSTERS! Inspired by Bilmuri's 400# Back Squat, this 8-week program will have you loading up more weight than a Lvl99ROIDMAGE casting anabolic spells in the gym. If you're ready to crank your hog into LARGETHROBBINGPOSITIVEMINDSET mode and leave the gym looking like LORDFARQUADZILLA with a vengeance, you've come to the right place. This is about getting freakishly huge, packing on size like a COWBOYWITHAHEAVYLOAD, and leaving every single workout drenched in sweat and victory. Time to eat the weak. It's beef-mode 24/7.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 28, 2024 08:10
- Last EditedJun 18, 2025 08:24
Summary
Unleash your potential with **STT: Vol. 3 - #BEEFMODE**, an 8-week program designed for serious lifters ready to pack on muscle and strength. Committing to 5 days a week, you'll tackle a balanced mix of heavy lifts and targeted supersets, focusing on major muscle groups like chest, triceps, and legs. Each workout is crafted to push your limits, combining high-intensity exercises with essential cardio to maximize gains. Equip yourself with a full gym and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Seated Row (Cable)
4
10-12 reps
RPE 9
2B
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
3
Bench Press (Barbell)
5
5 reps
RPE 10
4
Sling Shot Bench Press (Barbell)
3
6-8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6A
Dip (Weighted)
4
10 reps
RPE 10
6B
Chest Fly (Cable)
4
12 reps
RPE 10
7
Tricep Pushdown (Cable)
4
36 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Seated Row (Cable)
4
10-12 reps
RPE 9
2B
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
3
Bench Press (Barbell)
5
5 reps
RPE 10
4
Sling Shot Bench Press (Barbell)
3
6-8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6A
Dip (Weighted)
4
10 reps
RPE 10
6B
Chest Fly (Cable)
4
12 reps
RPE 10
7
Tricep Pushdown (Cable)
4
36 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Seated Row (Cable)
4
10-12 reps
RPE 9
2B
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
3
Bench Press (Barbell)
5
4 reps
RPE 10
4
Sling Shot Bench Press (Barbell)
3
4-6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6A
Dip (Weighted)
4
10 reps
RPE 10
6B
Chest Fly (Cable)
4
12 reps
RPE 10
7
Tricep Pushdown (Cable)
4
36 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Seated Row (Cable)
4
10-12 reps
RPE 9
2B
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
3
Bench Press (Barbell)
5
4 reps
RPE 10
4
Sling Shot Bench Press (Barbell)
3
4-6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6A
Dip (Weighted)
4
10 reps
RPE 10
6B
Chest Fly (Cable)
4
12 reps
RPE 10
7
Tricep Pushdown (Cable)
4
36 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Seated Row (Cable)
4
10-12 reps
RPE 9
2B
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
3
Bench Press (Barbell)
5
3 reps
RPE 10
4
Sling Shot Bench Press (Barbell)
3
4-6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6A
Dip (Weighted)
4
10 reps
RPE 10
6B
Chest Fly (Cable)
4
12 reps
RPE 10
7
Tricep Pushdown (Cable)
4
36 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Seated Row (Cable)
4
10-12 reps
RPE 9
2B
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
3
Bench Press (Barbell)
5
2 reps
RPE 10
4
Sling Shot Bench Press (Barbell)
3
2-4 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6A
Dip (Weighted)
4
10 reps
RPE 10
6B
Chest Fly (Cable)
4
12 reps
RPE 10
7
Tricep Pushdown (Cable)
4
36 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Seated Row (Cable)
4
10-12 reps
RPE 9
2B
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
3
Bench Press (Barbell)
5
2 reps
RPE 10
4
Sling Shot Bench Press (Barbell)
3
4-6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6A
Dip (Weighted)
4
10 reps
RPE 10
6B
Chest Fly (Cable)
4
12 reps
RPE 10
7
Tricep Pushdown (Cable)
4
36 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Seated Row (Cable)
4
10-12 reps
RPE 9
2B
Wide Grip Lat Pulldown
4
10-12 reps
RPE 9
3
Bench Press (Barbell)
5
1 reps
RPE 10
4
Sling Shot Bench Press (Barbell)
3
1-2 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6A
Dip (Weighted)
4
10 reps
RPE 10
6B
Chest Fly (Cable)
4
12 reps
RPE 10
7
Tricep Pushdown (Cable)
4
36 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Squat (Barbell)
5
5 reps
RPE 10
4A
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4B
Leg Press
3
8-10 reps
RPE 10
5A
Hanging Leg Raise
3
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Squat (Barbell)
5
5 reps
RPE 10
4A
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4B
Leg Press
3
8-10 reps
RPE 10
5A
Hanging Leg Raise
3
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Squat (Barbell)
5
4 reps
RPE 10
4A
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4B
Leg Press
3
8-10 reps
RPE 10
5A
Hanging Leg Raise
3
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Squat (Barbell)
5
4 reps
RPE 10
4A
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4B
Leg Press
3
8-10 reps
RPE 10
5A
Hanging Leg Raise
3
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Squat (Barbell)
5
3 reps
RPE 10
4A
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4B
Leg Press
3
8-10 reps
RPE 10
5A
Hanging Leg Raise
3
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Squat (Barbell)
5
3 reps
RPE 10
4A
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4B
Leg Press
3
8-10 reps
RPE 10
5A
Hanging Leg Raise
3
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Squat (Barbell)
5
2 reps
RPE 10
4A
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4B
Leg Press
3
8-10 reps
RPE 10
5A
Hanging Leg Raise
3
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Squat (Barbell)
5
1 reps
RPE 10
4A
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4B
Leg Press
3
8-10 reps
RPE 10
5A
Hanging Leg Raise
3
12 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Good Morning
3
12 reps
RPE 8
2B
Lat Pulldown
3
12 reps
RPE 8
2C
Deadlift (Barbell)
3
8 reps
RPE 5
3
Deadlift (Barbell)
5
5 reps
RPE 10
4A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
4B
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5A
Bent Over Row (Barbell)
4
8 reps
-
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Lat Pushdown
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Good Morning
3
12 reps
RPE 8
2B
Lat Pulldown
3
12 reps
RPE 8
2C
Deadlift (Barbell)
3
8 reps
RPE 5
3
Deadlift (Barbell)
5
5 reps
RPE 10
4A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
4B
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Lat Pushdown
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Good Morning
3
12 reps
RPE 8
2B
Lat Pulldown
3
12 reps
RPE 8
2C
Deadlift (Barbell)
3
8 reps
RPE 5
3
Deadlift (Barbell)
5
4 reps
RPE 10
4A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
4B
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Lat Pushdown
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Good Morning
3
12 reps
RPE 8
2B
Lat Pulldown
3
12 reps
RPE 8
2C
Deadlift (Barbell)
3
8 reps
RPE 5
3
Deadlift (Barbell)
5
4 reps
RPE 10
4A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
4B
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Bent Over Row (Barbell)
4
8 reps
RPE 8
5C
Lat Pushdown
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Good Morning
3
12 reps
RPE 8
2B
Lat Pulldown
3
12 reps
RPE 8
2C
Deadlift (Barbell)
3
8 reps
RPE 5
3
Deadlift (Barbell)
5
3 reps
RPE 10
4A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
4B
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Lat Pushdown
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Good Morning
3
12 reps
RPE 8
2B
Lat Pulldown
3
12 reps
RPE 8
2C
Deadlift (Barbell)
3
8 reps
RPE 5
3
Deadlift (Barbell)
5
3 reps
RPE 10
4A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
4B
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Lat Pushdown
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Good Morning
3
12 reps
RPE 8
2B
Lat Pulldown
3
12 reps
RPE 8
2C
Deadlift (Barbell)
3
8 reps
RPE 5
3
Deadlift (Barbell)
5
2 reps
RPE 10
4A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
4B
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5C
Lat Pushdown
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Good Morning
3
12 reps
RPE 8
2B
Lat Pulldown
3
12 reps
RPE 8
2C
Deadlift (Barbell)
3
8 reps
RPE 5
3
Deadlift (Barbell)
5
1 reps
RPE 10
4A
Pull-Up (Bodyweight)
4
8 reps
RPE 8
4B
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8
5B
Lat Pushdown
4
15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Hack Squat
5
5 reps
RPE 10
4A
Leg Curl
3
8 reps
RPE 10
4B
Leg Extension
3
8-10 reps
RPE 10
5A
Goblet Squat
3
12 reps
RPE 8
5B
Seated Calf Raise
3
12 reps
RPE 8
6A
Decline Sit Up (Bodyweight)
4
15 reps
RPE 10
6B
Ab Wheel
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Hack Squat
5
5 reps
RPE 10
4A
Leg Curl
3
8 reps
RPE 10
4B
Leg Extension
3
8-10 reps
RPE 10
5A
Goblet Squat
3
12 reps
RPE 8
5B
Seated Calf Raise
3
12 reps
RPE 8
6A
Decline Sit Up (Bodyweight)
4
15 reps
RPE 10
6B
Ab Wheel
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Hack Squat
5
5 reps
RPE 10
4A
Leg Curl
3
8 reps
RPE 10
4B
Leg Extension
3
8-10 reps
RPE 10
5A
Goblet Squat
3
12 reps
RPE 8
5B
Seated Calf Raise
3
12 reps
RPE 8
6A
Decline Sit Up (Bodyweight)
4
15 reps
RPE 10
6B
Ab Wheel
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Hack Squat
5
5 reps
RPE 10
4A
Leg Curl
3
8 reps
RPE 10
4B
Leg Extension
3
8-10 reps
RPE 10
5A
Goblet Squat
3
12 reps
RPE 8
5B
Seated Calf Raise
3
12 reps
RPE 8
6A
Decline Sit Up (Bodyweight)
4
15 reps
RPE 10
6B
Ab Wheel
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Hack Squat
5
5 reps
RPE 10
4A
Leg Curl
3
8 reps
RPE 10
4B
Leg Extension
3
8-10 reps
RPE 10
5A
Goblet Squat
3
12 reps
RPE 8
5B
Seated Calf Raise
3
12 reps
RPE 8
6A
Decline Sit Up (Bodyweight)
4
15 reps
RPE 10
6B
Ab Wheel
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Hack Squat
5
5 reps
RPE 10
4A
Leg Curl
3
8 reps
RPE 10
4B
Leg Extension
3
8-10 reps
RPE 10
5A
Goblet Squat
3
12 reps
RPE 8
5B
Seated Calf Raise
3
12 reps
RPE 8
6A
Decline Sit Up (Bodyweight)
4
15 reps
RPE 10
6B
Ab Wheel
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Hack Squat
5
5 reps
RPE 10
4A
Leg Curl
3
8 reps
RPE 10
4B
Leg Extension
3
8-10 reps
RPE 10
5A
Goblet Squat
3
12 reps
RPE 8
5B
Seated Calf Raise
3
12 reps
RPE 8
6A
Decline Sit Up (Bodyweight)
4
15 reps
RPE 10
6B
Ab Wheel
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Monster Walks
3
20 reps
RPE 6
2B
Deadmill
3
2 mins
RPE 6
2C
Reverse Hyperextension
3
15 reps
RPE 6
3
Hack Squat
5
5 reps
RPE 10
4A
Leg Curl
3
8 reps
RPE 10
4B
Leg Extension
3
8-10 reps
RPE 10
5A
Goblet Squat
3
12 reps
RPE 8
5B
Seated Calf Raise
3
12 reps
RPE 8
6A
Decline Sit Up (Bodyweight)
4
15 reps
RPE 10
6B
Ab Wheel
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Rotator Cuff
3
15 reps
RPE 6
2B
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 10
4A
Arnold Press
4
15 reps
RPE 8
4B
Bicep Curl (Machine)
4
15 reps
RPE 8
4C
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5A
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5B
Front Raise
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Chest Supported Bicep Curl
4
15 reps
RPE 8
6C
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Rotator Cuff
3
15 reps
RPE 6
2B
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 10
4A
Arnold Press
4
15 reps
RPE 8
4B
Bicep Curl (Machine)
4
15 reps
RPE 8
4C
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5A
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5B
Front Raise
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Chest Supported Bicep Curl
4
15 reps
RPE 8
6C
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Rotator Cuff
3
15 reps
RPE 6
2B
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 10
4A
Arnold Press
4
15 reps
RPE 8
4B
Bicep Curl (Machine)
4
15 reps
RPE 8
4C
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5A
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5B
Front Raise
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Chest Supported Bicep Curl
4
15 reps
RPE 8
6C
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Rotator Cuff
3
15 reps
RPE 6
2B
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 10
4A
Arnold Press
4
15 reps
RPE 8
4B
Bicep Curl (Machine)
4
15 reps
RPE 8
4C
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5A
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5B
Front Raise
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Chest Supported Bicep Curl
4
15 reps
RPE 8
6C
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Rotator Cuff
3
15 reps
RPE 6
2B
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 10
4A
Arnold Press
4
15 reps
RPE 8
4B
Bicep Curl (Machine)
4
15 reps
RPE 8
4C
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5A
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5B
Front Raise
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Chest Supported Bicep Curl
4
15 reps
RPE 8
6C
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Rotator Cuff
3
15 reps
RPE 6
2B
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 10
4A
Arnold Press
4
15 reps
RPE 8
4B
Bicep Curl (Machine)
4
15 reps
RPE 8
4C
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5A
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5B
Front Raise
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Chest Supported Bicep Curl
4
15 reps
RPE 8
6C
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Rotator Cuff
3
15 reps
RPE 6
2B
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 10
4A
Arnold Press
4
15 reps
RPE 8
4B
Bicep Curl (Machine)
4
15 reps
RPE 8
4C
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5A
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5B
Front Raise
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Chest Supported Bicep Curl
4
15 reps
RPE 8
6C
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2A
Rotator Cuff
3
15 reps
RPE 6
2B
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Overhead Press (Barbell)
5
5 reps
RPE 10
4A
Arnold Press
4
15 reps
RPE 8
4B
Bicep Curl (Machine)
4
15 reps
RPE 8
4C
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5A
Rear Delt Fly (Machine)
4
15 reps
RPE 8
5B
Front Raise
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Chest Supported Bicep Curl
4
15 reps
RPE 8
6C
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Jump Rope1 Set
5 mins
@6
2A
Seated Row (Cable)4 Sets
10-12 Reps
@9
2B
Wide Grip Lat Pulldown4 Sets
10-12 Reps
@9
3
Bench Press (Barbell)5 Sets
5 Reps
@10
4
Sling Shot Bench Press (Barbell)3 Sets
6-8 Reps
@10
5
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@10
6A
Dip (Weighted)4 Sets
10 Reps
@10
6B
Chest Fly (Cable)4 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)4 Sets
36 Reps
@10
Day 2
1
Jump Rope1 Set
5 mins
@6
2A
Monster Walks3 Sets
20 Reps
@6
2B
Deadmill3 Sets
2 mins
@6
2C
Reverse Hyperextension3 Sets
15 Reps
@6
3
Squat (Barbell)5 Sets
5 Reps
@10
4A
Romanian Deadlift (Barbell)3 Sets
8 Reps
@10
4B
Leg Press3 Sets
8-10 Reps
@10
5A
Hanging Leg Raise3 Sets
12 Reps
@8
5B
Cable Crunch3 Sets
12 Reps
@8
Day 3
1
Jump Rope1 Set
5 mins
@6
2A
Good Morning3 Sets
12 Reps
@8
2B
Lat Pulldown3 Sets
12 Reps
@8
2C
Deadlift (Barbell)3 Sets
8 Reps
@5
3
Deadlift (Barbell)5 Sets
5 Reps
@10
4A
Pull-Up (Bodyweight)4 Sets
8 Reps
@8
4B
Bicep Curl (EZ Bar)4 Sets
12 Reps
@10
5A
Bent Over Row (Barbell)4 Sets
8 Reps
-
5B
Bicep Curl (Dumbbell)4 Sets
15 Reps
@8
5C
Lat Pushdown1 Set
15 Reps
@8
Day 4
1
Jump Rope1 Set
5 mins
@6
2A
Monster Walks3 Sets
20 Reps
@6
2B
Deadmill3 Sets
2 mins
@6
2C
Reverse Hyperextension3 Sets
15 Reps
@6
3
Hack Squat5 Sets
5 Reps
@10
4A
Leg Curl3 Sets
8 Reps
@10
4B
Leg Extension3 Sets
8-10 Reps
@10
5A
Goblet Squat3 Sets
12 Reps
@8
5B
Seated Calf Raise3 Sets
12 Reps
@8
6A
Decline Sit Up (Bodyweight)4 Sets
15 Reps
@10
6B
Ab Wheel4 Sets
15 Reps
@10
Day 5
1
Jump Rope1 Set
5 mins
@6
2A
Rotator Cuff3 Sets
15 Reps
@6
2B
Standing Shoulder Press (Dumbbell)3 Sets
15 Reps
@6
3
Overhead Press (Barbell)5 Sets
5 Reps
@10
4A
Arnold Press4 Sets
15 Reps
@8
4B
Bicep Curl (Machine)4 Sets
15 Reps
@8
4C
Tricep Extension (Dumbbell)4 Sets
15 Reps
@8
5A
Rear Delt Fly (Machine)4 Sets
15 Reps
@8
5B
Front Raise4 Sets
15 Reps
@8
6A
Lateral Raise (Dumbbell)4 Sets
15 Reps
@8
6B
Chest Supported Bicep Curl4 Sets
15 Reps
@8
6C
Tricep Pushdown (Cable)4 Sets
15 Reps
@8