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Shreddzzz

by Anonymous
1 athletes joined

Program Description

Upper, lower, full body, plus accessory work

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2025 09:09
  • Last Edited
    Jun 18, 2025 08:09

Summary

Get ready to transform your physique with Shreddzzz, a dynamic 12-week program designed to sculpt and define your body. With four training days each week, you'll engage in a balanced mix of upper, lower, and full-body workouts, utilizing a variety of equipment to target every muscle group effectively. This program emphasizes high-intensity exercises, ensuring you push your limits while building strength and endurance. Join the journey to a leaner, stronger you and unleash your full potential!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.5%
Triceps
10.5%
Upper Back
9.6%
Lats
9.2%
Chest
8.6%
Abs
7.7%
Hamstrings
7.3%
Front Delts
6.3%
Glutes
6.1%
Quadriceps
6.1%
Neck
5.7%
Middle Delts
2.9%
Adductors
2.3%
Lower Back
1.9%
Forearms
1.7%
Calves
1%
Rear Delts
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
3
Power Shrug
2
7-10 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
12-15 reps
RPE 10
6
Standing Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
8-12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
7
Hamstring Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 10
2
Neck Curl
3
15-20 reps
RPE 10
3
Neck Extension
3
15-20 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
3
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
7
Abs Crunch (Machine)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@10
3
Power Shrug
2 Sets
7-10 Reps
@10
4
Lat Pulldown
2 Sets
8-12 Reps
@10
5
Stiff Leg Deadlift (Dumbbell)
2 Sets
12-15 Reps
@10
6
Standing Calf Raise
1 Set
AMRAP
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@10
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
7
Hamstring Curl
2 Sets
8-12 Reps
@10
Day 4
1
Ab Wheel
3 Sets
AMRAP
@10
2
Neck Curl
3 Sets
15-20 Reps
@10
3
Neck Extension
3 Sets
15-20 Reps
@10
4
Push Up
3 Sets
AMRAP
@10