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BoostcampPNG

Full Body Gains

by EatMeatLiftWeights
2 athletes joined

Program Description

This is a full body program designed to hit everything every day. Two rest days per week to emphasize recovery. Nothing complicated. Push yourself, but stay safe and maximize your progression.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 08:40
  • Last Edited
    Jun 18, 2025 09:43

Summary

Unlock your potential with the Full Body Gains program, a comprehensive 16-week journey designed to sculpt and strengthen your entire physique. Committing to five days a week, you'll tackle a diverse range of exercises, from Belt Squats to Incline Bench Presses, ensuring balanced development across all major muscle groups. This program is perfect for those ready to elevate their fitness game and achieve significant results. Get ready to push your limits and embrace the gains!
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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
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Belt Squat
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Hammer Strength Row
3 Sets
8-10 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
7
Hanging Knee Raise
2 Sets
AMRAP
@10
8
Seated Calf Raise
3 Sets
12-15 Reps
@8
Day 2
1
Goblet Squat
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
2 Reps
@8
Day 3
1
Belt Squat
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Hammer Strength Row
3 Sets
8-10 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
7
Hanging Knee Raise
2 Sets
AMRAP
@10
8
Seated Calf Raise
3 Sets
12-15 Reps
@8
Day 4
1
Goblet Squat
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
2 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Hammer Strength Row
3 Sets
8-10 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
7
Hanging Knee Raise
2 Sets
AMRAP
@10
8
Seated Calf Raise
3 Sets
12-15 Reps
@8