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Cutting - no Legs

by Dominik L.
2 athletes joined

Program Description

-Hypertrophy Program for Cutting Weight -no Legs (Injury, Recovery from high Volume, Upper Body Specialization) -> possible to add sporadically to maintain Strength -no Focus on Strength; maintain as good as possible -no Periodization in Program -Double Progression for most Lifts (Dynamic Double Progression if needed/prefered) -Chest highest Priority -2x+ Cardio/week 5 Days/week Mo, Tue, We, Fr, Sa Make Adjustments or change Volume if needed. Autoregulate Deloads only if truly necessary.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 13, 2025 09:42
  • Last Edited
    Jun 18, 2025 09:59

Summary

Embark on a 10-week journey to sculpt your upper body with the "Cutting - no Legs" program, designed for five intense training days each week. This program focuses on push and pull workouts, utilizing a variety of dumbbell, barbell, and machine exercises to target your chest, back, shoulders, and arms. With carefully structured sets and rep ranges, you'll build strength and definition while shedding fat. Get ready to unleash your upper body potential and achieve the physique you’ve always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
3
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
3
8-12 reps
-
3B
Dead Hang
3
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
3
12-16 reps
-
5B
Stretching
3
1 mins
-
5C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
10 reps
RPE 9-10
RPE 7-8
RPE 9-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
7
Seated Dip (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
8
French Press
3 Sets
8-12 Reps
-
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
1 Set
20 Reps
@9-10
5A
Bayesian Curl
3 Sets
8-12 Reps
-
5B
Abs Crunch (Weighted)
3 Sets
12-16 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
2 Sets
12-16 Reps
-
8
Hip Abductor (Machine)
2 Sets
12-16 Reps
-
9
Seated Hamstring Curl
3 Sets
8-12 Reps
-
10
Hip Adductor (Machine)
2 Sets
12-16 Reps
-
Day 3
1
AD Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
2
Lu Raise
3 Sets
10-20 Reps
@9-10
3A
Reverse Pec Deck
3 Sets
8-12 Reps
-
3B
Dead Hang
3 Sets
AMRAP
-
4
Cardio
1 Set
40-60 mins
-
5A
Standing Calf Raise
3 Sets
12-16 Reps
-
5B
Stretching
3 Sets
1 mins
-
5C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
@9-10
@7-8
@9-10
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Pull-Up (Assisted)
1 Set
20 Reps
@9-10
4A
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
6
Hammer Curl
3 Sets
8-12 Reps
-
7
Dumbbell Bench Pullover
3 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
Day 5
1
Cardio
1 Set
40-60 mins
-
2
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
3
Oblique Crunch
2 Sets
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
High Row
3 Sets
8-12 Reps
-
7
Bayesian Curl
3 Sets
8-12 Reps
-
8A
Dead Hang
3 Sets
AMRAP
-
8B
Kettlebell Halo
3 Sets
20-30 Reps
-
8C
Deficit Push Up
3 Sets
15-20 Reps
-