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Upper/Lower

by Hayden B.
2 athletes joined

Program Description

Get Strong

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 16, 2024 04:17
  • Last Edited
    Jun 18, 2025 09:19

Summary

Transform your physique with the Upper/Lower program, a comprehensive 16-week training plan designed for serious lifters. Committing six days a week, you'll alternate between upper and lower body workouts, focusing on compound movements and isolation exercises to build strength and muscle. Each session is structured to maximize intensity and results, featuring a variety of equipment to keep your workouts dynamic and engaging. Get ready to push your limits and achieve the gains you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Biceps
10.4%
Front Delts
9.1%
Upper Back
8.8%
Chest
8.7%
Lats
8.4%
Middle Delts
8.1%
Quadriceps
7.6%
Hamstrings
6.5%
Calves
4.7%
Abs
4.5%
Glutes
4.5%
Adductors
2.2%
Lower Back
1.9%
Forearms
1.4%
Rear Delts
0.9%
Abductors
0.3%
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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)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Incline Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
Bent Over Row (Barbell)
2
AMRAP
RPE 10
6
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
7
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
8
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
AMRAP
RPE 10
2
Bicep Curl (Barbell)
1
AMRAP
RPE 10
3
JM Press (Smith Machine)
1
AMRAP
RPE 10
4
Katana Extension
2
AMRAP
RPE 10
5
Deadlift (Barbell)
2
AMRAP
RPE 10
6
Leg Press (45 Degrees)
2
AMRAP
RPE 10
7
Leg Extension
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
AMRAP
RPE 10
2
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Pec Deck (Machine)
1
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
AMRAP
RPE 10
6
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
7
Pull-Up (Weighted)
1
AMRAP
RPE 10
8
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
AMRAP
RPE 10
4
Tricep Extension (Cable)
2
AMRAP
RPE 10
5
Squat (Barbell)
2
AMRAP
RPE 10
6
Hip Adductor (Machine)
1
AMRAP
RPE 10
7
Lying Leg Curl
2
AMRAP
RPE 10
8
Single-Leg Leg Curl
1
AMRAP
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 10
2
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Shrug (Barbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
3
Bicep Curl (Cable)
2
AMRAP
RPE 10
4
Face Away Cable Curl
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
6
Hack Squat
2
AMRAP
RPE 10
7
Hip Adductor (Machine)
1
AMRAP
RPE 10
8
Seated Calf Raise
2
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
AMRAP
@10
2
Seated Military Press (Smith Machine)
1 Set
AMRAP
@10
3
Incline Chest Press (Machine)
1 Set
AMRAP
@10
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
5
Bent Over Row (Barbell)
2 Sets
AMRAP
@10
6
Lat Pulldown (Neutral Grip)
1 Set
AMRAP
@10
7
Wide Grip Lat Pulldown
1 Set
AMRAP
@10
8
Cable Crunch
2 Sets
AMRAP
@10
Day 2
1
Bicep Curl (Machine)
2 Sets
AMRAP
@10
2
Bicep Curl (Barbell)
1 Set
AMRAP
@10
3
JM Press (Smith Machine)
1 Set
AMRAP
@10
4
Katana Extension
2 Sets
AMRAP
@10
5
Deadlift (Barbell)
2 Sets
AMRAP
@10
6
Leg Press (45 Degrees)
2 Sets
AMRAP
@10
7
Leg Extension
2 Sets
AMRAP
@10
8
Standing Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Preacher Curl (Barbell)
2 Sets
AMRAP
@10
2
Hammer Curl (Cable)
1 Set
AMRAP
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
AMRAP
@10
4
Tricep Extension (Cable)
2 Sets
AMRAP
@10
5
Squat (Barbell)
2 Sets
AMRAP
@10
6
Hip Adductor (Machine)
1 Set
AMRAP
@10
7
Lying Leg Curl
2 Sets
AMRAP
@10
8
Single-Leg Leg Curl
1 Set
AMRAP
@10
9
Standing Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
2 Sets
AMRAP
@10
2
Shoulder Press (Plate Loaded)
1 Set
AMRAP
@10
3
Chest Press (Machine)
1 Set
AMRAP
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Seated Row (Cable)
2 Sets
AMRAP
@10
6
Pull-Up (Neutral Grip, Weighted)
1 Set
AMRAP
@10
7
Lat Pulldown
1 Set
AMRAP
@10
8
Shrug (Barbell)
1 Set
AMRAP
@10
Day 6
1
Dip (Weighted)
2 Sets
AMRAP
@10
2
Overhead Tricep Extension (Cable)
1 Set
AMRAP
@10
3
Bicep Curl (Cable)
2 Sets
AMRAP
@10
4
Face Away Cable Curl
1 Set
AMRAP
@10
5
Romanian Deadlift (Barbell)
1 Set
AMRAP
@10
6
Hack Squat
2 Sets
AMRAP
@10
7
Hip Adductor (Machine)
1 Set
AMRAP
@10
8
Seated Calf Raise
2 Sets
AMRAP
@10
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
AMRAP
@10
2
Incline Bench Press (Smith Machine)
2 Sets
AMRAP
@10
3
Lateral Raise (Cable)
2 Sets
AMRAP
@10
4
Pec Deck (Machine)
1 Set
AMRAP
@10
5
Chest Supported Row (Machine)
2 Sets
AMRAP
@10
6
Lat Pulldown (Single Arm)
1 Set
AMRAP
@10
7
Pull-Up (Weighted)
1 Set
AMRAP
@10
8
Abs Crunch (Machine)
2 Sets
AMRAP
@10