Program Description
Body Building program based on Ravage by GVS's training principles.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 13, 2024 03:36
- Last EditedJun 25, 2024 12:37
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
1B
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 10
1C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Bench Press (Dumbbell)
4
12-15 reps
RPE 10
2B
Ab Wheel
4
1 mins
RPE 10
3A
Deficit Push Up
4
AMRAP
3B
Cable Crunch (Standing)
4
4A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
5A
Pull-Up (Bodyweight)
5
AMRAP
5B
Cable Fly (High To Low)
5
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
7B
Upright Row (Dumbbell)
4
15-20 reps
RPE 10
8
Hanging Leg Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6
Glute Kickback
4
AMRAP
RPE 10
7A
Leg Extension
4
12-15 reps
RPE 10
7B
Lying Leg Curl
4
15-20 reps
8A
Pendulum Squat
4
20 reps
RPE 9
8B
Ab Wheel
4
1 mins
9A
Standing Calf Raise
3
AMRAP
RPE 10
9B
Upright Row (Barbell)
4
12-15 reps
RPE 10
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
4
12-15 reps
RPE 8-9
2B
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
3A
Push-Up On Calisthenics Bars
3
AMRAP
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Chest Supported Row (Machine)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7A
Cable Fly Low To High
5
12-15 reps
RPE 10
7B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
1
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Bench Press (Smith Machine)
4
8-10 reps
RPE 10
1B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
2A
Wide Grip Lat Pulldown
4
12-15 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 8-9
2C
Spider Curl
4
12-15 reps
RPE 10
3A
Cable Fly Low To High
4
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4A
Cable Fly (High To Low)
4
12-15 reps
RPE 10
4B
Seated Row (Cable)
4
12-15 reps
RPE 10
5A
Pullover (Dumbbell)
4
15-20 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 10
6A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
8
Abs Crunch (Machine)
4
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
RPE 10
1B
Reverse Bicep Curl (Dumbbell)
5
12-15 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
4
15-20 reps
RPE 10
2B
Ab Wheel
4
0.5 mins
3A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3B
Cable Fly Low To High
5
12-15 reps
RPE 10
4A
Overhead Tricep Extension (Cable)
4
12-15 reps
4B
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
4
15-20 reps
5B
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
6A
Pullover (Dumbbell)
5
15-20 reps
RPE 10
6B
Spider Curl
5
12-15 reps
RPE 10
7
Cable Crunch (Standing)
5
25-30 reps
RPE 10
8A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8B
Dip (Bodyweight)
4
AMRAP
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Hanging Leg Raise
4
AMRAP
RPE 10
10
Decline Crunch (Weighted)
4
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1B
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2A
Good Morning
4
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Standing Calf Raise
4
25-30 reps
RPE 10
6B
Upright Row (Barbell)
4
12-15 reps
RPE 10
7
Glute Kickback
4
AMRAP
RPE 10
8A
Leg Extension
4
12-15 reps
RPE 10
8B
Lying Leg Curl
4
15-20 reps
9A
Pendulum Squat
4
20 reps
RPE 9
9B
Ab Wheel
4
1 mins
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
4
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
1B
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
2A
Good Morning
5
10-15 reps
RPE 10
2B
Standing Shoulder Press (Dumbbell)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
3A
Romanian Deadlift (Dumbbell)
4
12-15 reps
RPE 10
3B
Incline Curl (Dumbbell)
4
15-20 reps
RPE 10
4A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
4B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Hip Thrust Machine
5
25-30 reps
RPE 10
6A
Pendulum Squat
4
20 reps
RPE 9
6B
Ab Wheel
4
1 mins
7A
Standing Calf Raise
4
25-30 reps
RPE 10
7B
Upright Row (Barbell)
4
12-15 reps
RPE 10
8
Glute Kickback
4
AMRAP
RPE 10
9A
Leg Extension
4
12-15 reps
RPE 10
9B
Lying Leg Curl
4
15-20 reps
10
Abs Crunch (Machine)
4
30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 8-9
1B
Lat Pulldown (Neutral Grip)
4
10-15 reps
RPE 10
2A
Bent Over Row (Dumbbell)
4
15-20 reps
RPE 9-10
2B
Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
2C
Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Shoulder Press (Machine)
5
12-15 reps
RPE 10
3B
Cable Crunch (Standing)
5
AMRAP
RPE 10
4A
Cable Fly (High To Low)
5
12-15 reps
RPE 10
4B
Seated Wide-Grip Row (Cable)
1
4
12-15 reps
12-15 reps
RPE 10
5A
Bicep Curl (Cable)
5
12-15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
5
15-20 reps
RPE 10
6A
Pull-Up (Bodyweight)
5
AMRAP
6B
Dip (Bodyweight)
5
AMRAP
RPE 10
7
Pullover (Dumbbell)
4
12-15 reps
8
Shrug (Dumbbell)
4
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
5
12-15 reps
RPE 10
1B
Squat (Smith Machine)
1
4
8-10 reps
12-15 reps
RPE 10
RPE 10
1C
Spider Curl
5
12-15 reps
RPE 10
2A
Overhead Press (Dumbbell)
1
4
6-10 reps
12-15 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (Dumbbell)
4
12-15 reps
RPE 10
3A
Good Morning
5
12-15 reps
RPE 10
3B
Incline Row dumbell
5
12-15 reps
RPE 10
3C
Ab Wheel
5
20 reps
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
12-15 reps
4C
Hammer Curls (Seated)
4
15-20 reps
RPE 10
5A
Cable Crunch (Standing)
4
25-30 reps
6
Cable Fly Low To High
4
12-15 reps
7A
Upright Row (Dumbbell)
4
12-15 reps
RPE 10
7B
Tricep Pushdown (Cable)
4
15-20 reps
8A
Cable Crunch (Standing)
4
25-30 reps
RPE 10
8B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9A
Y Raise
4
12-15 reps
RPE 10
9B
Dip (Bodyweight)
4
AMRAP
10A
Cable Curl (Behind The Back)
4
15-20 reps
RPE 10
10B
Hanging Leg Raise
4
AMRAP
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)4 Sets
10-12 Reps
@9.5
1B
Chest Supported Row (Dumbbell)4 Sets
15-20 Reps
@10
1C
Bicep Curl (Dumbbell)4 Sets
12-15 Reps
@10
2A
Bench Press (Dumbbell)4 Sets
12-15 Reps
@10
2B
Ab Wheel4 Sets
1 mins
@10
3A
Deficit Push Up4 Sets
AMRAP
3B
Cable Crunch (Standing)4 Sets
4A
Lateral Raise (Cable)4 Sets
15-20 Reps
@10
4B
Wide Grip Lat Pulldown4 Sets
12-15 Reps
@10
5A
Pull-Up (Bodyweight)5 Sets
AMRAP
5B
Cable Fly (High To Low)5 Sets
15-20 Reps
@10
6A
Bicep Curl (Cable)5 Sets
12-15 Reps
@10
6B
Dip (Bodyweight)5 Sets
AMRAP
@10
7A
Overhead Tricep Extension (Cable)4 Sets
15-20 Reps
@10
7B
Upright Row (Dumbbell)4 Sets
15-20 Reps
@10
8
Hanging Leg Raise4 Sets
AMRAP
Day 2
1A
Standing Shoulder Press (Dumbbell)1 Set
4 Sets
8-10 Reps
12-15 Reps
@10
@10
1B
Squat (Smith Machine)1 Set
4 Sets
5-10 Reps
10-15 Reps
@7-8
@7-8
2A
Good Morning4 Sets
10-15 Reps
@10
2B
Bicep Curl (Dumbbell)4 Sets
12-15 Reps
@10
3A
Romanian Deadlift (Dumbbell)3 Sets
12-15 Reps
@10
3B
Incline Curl (Dumbbell)4 Sets
15-20 Reps
@10
4A
Cable Crunch (Standing)4 Sets
25-30 Reps
@10
4B
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@10
5
Hip Thrust Machine5 Sets
25-30 Reps
@10
6
Glute Kickback4 Sets
AMRAP
@10
7A
Leg Extension4 Sets
12-15 Reps
@10
7B
Lying Leg Curl4 Sets
15-20 Reps
8A
Pendulum Squat4 Sets
20 Reps
@9
8B
Ab Wheel4 Sets
1 mins
9A
Standing Calf Raise3 Sets
AMRAP
@10
9B
Upright Row (Barbell)4 Sets
12-15 Reps
@10
10
Abs Crunch (Machine)4 Sets
30 Reps
@10
Day 3
1A
Close Grip Bench Press (Smith Machine)4 Sets
8-10 Reps
@10
1B
Lat Pulldown (Close Grip)4 Sets
8-12 Reps
@10
2A
Smith Reverse Grip Bench 4 Sets
12-15 Reps
@8-9
2B
Wide Grip Lat Pulldown4 Sets
12-15 Reps
@10
3A
Push-Up On Calisthenics Bars3 Sets
AMRAP
@10
3B
Cable Crunch (Standing)4 Sets
25-30 Reps
@10
4A
Cable Fly (High To Low)4 Sets
12-15 Reps
@10
4B
Chest Supported Row (Machine)4 Sets
12-15 Reps
@10
5A
Pullover (Dumbbell)4 Sets
15-20 Reps
@10
5B
Overhead Tricep Extension (Cable)4 Sets
15-20 Reps
@10
6A
Bicep Curl (Cable)5 Sets
12-15 Reps
@10
6B
Dip (Bodyweight)5 Sets
AMRAP
@10
7A
Cable Fly Low To High5 Sets
12-15 Reps
@10
7B
Pull-Up (Bodyweight)5 Sets
AMRAP
@10
8
Abs Crunch (Machine)1 Set
25-30 Reps
@10
Day 4
1A
Overhead Press (Dumbbell)4 Sets
6-10 Reps
@10
1B
Reverse Bicep Curl (Dumbbell)5 Sets
12-15 Reps
@10
2A
Close Grip Bench Press (Smith Machine)4 Sets
15-20 Reps
@10
2B
Ab Wheel4 Sets
0.5 mins
3A
Pull-Up (Bodyweight)5 Sets
AMRAP
@10
3B
Cable Fly Low To High5 Sets
12-15 Reps
@10
4A
Overhead Tricep Extension (Cable)4 Sets
12-15 Reps
4B
Hammer Curls (Seated)4 Sets
15-20 Reps
@10
5A
Tricep Pushdown (Cable)4 Sets
15-20 Reps
5B
Upright Row (Dumbbell)4 Sets
12-15 Reps
@10
6A
Pullover (Dumbbell)5 Sets
15-20 Reps
@10
6B
Spider Curl5 Sets
12-15 Reps
@10
7
Cable Crunch (Standing)5 Sets
25-30 Reps
@10
8A
Lateral Raise (Cable)4 Sets
12-15 Reps
@10
8B
Dip (Bodyweight)4 Sets
AMRAP
@10
9A
Y Raise4 Sets
12-15 Reps
@10
9B
Hanging Leg Raise4 Sets
AMRAP
@10
10
Decline Crunch (Weighted)4 Sets
20-25 Reps
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)1 Set
4 Sets
8-10 Reps
12-15 Reps
@10
@10
1B
Squat (Smith Machine)1 Set
4 Sets
5-10 Reps
10-15 Reps
@7-8
@7-8
2A
Good Morning4 Sets
10-15 Reps
@10
2B
Bicep Curl (Dumbbell)4 Sets
12-15 Reps
@10
3A
Romanian Deadlift (Dumbbell)3 Sets
12-15 Reps
@10
3B
Incline Curl (Dumbbell)4 Sets
15-20 Reps
@10
4A
Cable Crunch (Standing)4 Sets
25-30 Reps
@10
4B
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@10
5
Hip Thrust Machine5 Sets
25-30 Reps
@10
6A
Standing Calf Raise4 Sets
25-30 Reps
@10
6B
Upright Row (Barbell)4 Sets
12-15 Reps
@10
7
Glute Kickback4 Sets
AMRAP
@10
8A
Leg Extension4 Sets
12-15 Reps
@10
8B
Lying Leg Curl4 Sets
15-20 Reps
9A
Pendulum Squat4 Sets
20 Reps
@9
9B
Ab Wheel4 Sets
1 mins
10
Abs Crunch (Machine)4 Sets
30 Reps
@10
Day 6
1A
Incline Bench Press (Smith Machine)4 Sets
10-12 Reps
@8-9
1B
Lat Pulldown (Neutral Grip)4 Sets
10-15 Reps
@10
2A
Bent Over Row (Dumbbell)4 Sets
15-20 Reps
@9-10
2B
Bench Press (Dumbbell)4 Sets
8-12 Reps
@8-9
2C
Bicep Curl (Dumbbell)4 Sets
12-15 Reps
@10
3A
Shoulder Press (Machine)5 Sets
12-15 Reps
@10
3B
Cable Crunch (Standing)5 Sets
AMRAP
@10
4A
Cable Fly (High To Low)5 Sets
12-15 Reps
@10
4B
Seated Wide-Grip Row (Cable)1 Set
4 Sets
12-15 Reps
12-15 Reps
@10
5A
Bicep Curl (Cable)5 Sets
12-15 Reps
@10
5B
Tricep Rope Push Down (Cable)5 Sets
15-20 Reps
@10
6A
Pull-Up (Bodyweight)5 Sets
AMRAP
6B
Dip (Bodyweight)5 Sets
AMRAP
@10
7
Pullover (Dumbbell)4 Sets
12-15 Reps
8
Shrug (Dumbbell)4 Sets
Day 7
1A
Incline Bench Press (Dumbbell)5 Sets
12-15 Reps
@10
1B
Squat (Smith Machine)1 Set
4 Sets
8-10 Reps
12-15 Reps
@10
@10
1C
Spider Curl5 Sets
12-15 Reps
@10
2A
Overhead Press (Dumbbell)1 Set
4 Sets
6-10 Reps
12-15 Reps
@10
@10
2B
Reverse Bicep Curl (Dumbbell)4 Sets
12-15 Reps
@10
3A
Good Morning5 Sets
12-15 Reps
@10
3B
Incline Row dumbell5 Sets
12-15 Reps
@10
3C
Ab Wheel5 Sets
20 Reps
4A
Pullover (Dumbbell)4 Sets
8-12 Reps
@10
4B
Overhead Tricep Extension (Cable)4 Sets
12-15 Reps
4C
Hammer Curls (Seated)4 Sets
15-20 Reps
@10
5A
Cable Crunch (Standing)4 Sets
25-30 Reps
6
Cable Fly Low To High4 Sets
12-15 Reps
7A
Upright Row (Dumbbell)4 Sets
12-15 Reps
@10
7B
Tricep Pushdown (Cable)4 Sets
15-20 Reps
8A
Cable Crunch (Standing)4 Sets
25-30 Reps
@10
8B
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@10
9A
Y Raise4 Sets
12-15 Reps
@10
9B
Dip (Bodyweight)4 Sets
AMRAP
10A
Cable Curl (Behind The Back)4 Sets
15-20 Reps
@10
10B
Hanging Leg Raise4 Sets
AMRAP