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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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
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