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BoostcampPNG

Hussein 2025 6 day split

by Austin P.

Program Description

Goal for this program is to give everyone a rough blueprint for a 6 day split you can always change things around to shorten time or days. I made this based off Hussein and what he usually does in his videos along with workouts I enjoy doing. Hope you enjoy!

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 02, 2025 12:28
  • Last Edited
    Nov 02, 2025 01:29
Muscle Engagement
Front
Back
MuscleSet
Lats
10.8%
Upper Back
10.4%
Triceps
8.6%
Biceps
8.3%
Front Delts
8.2%
Chest
8.2%
Quadriceps
8.2%
Abs
8.2%
Hamstrings
6.4%
Glutes
6.2%
Middle Delts
6.2%
Lower Back
3.5%
Calves
2.7%
Rear Delts
1.6%
Forearms
0.9%
Adductors
0.5%
Cardio
0.5%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Squat (Barbell)
3
AMRAP
RPE 10
3
Leg Extension
3
AMRAP
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Barbell Row
3
AMRAP
RPE 10
5
Lat Pulldown
3
AMRAP
RPE 10
6
Back Extension
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
AMRAP
RPE 10
7
Hammer Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6
RPE 10
2
Chest Press (Machine)
3
AMRAP
RPE 10
3
Chest Fly (Machine)
3
AMRAP
RPE 10
4
Overhead Press (Machine)
3
AMRAP
RPE 10
5
Chest Supported Lateral Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
2
AMRAP
RPE 10
7
Bicep Curl (Machine)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
AMRAP
RPE 10
2
Leg Press (45 Degrees)
3
AMRAP
RPE 10
3
Hamstring Curl
1
3
15 reps
10 reps
RPE 6
RPE 10
4
Belt Squat
3
AMRAP
RPE 10
5
Calf Raise (Machine)
3
AMRAP
RPE 10
6A
V-Up
3
AMRAP
RPE 10
6B
Plank
3
2 mins
RPE 10
7
Cable Crunch
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
RPE 6
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
AMRAP
RPE 10
4
Lat Pulldown
3
AMRAP
RPE 10
5
Back Extension
3
AMRAP
RPE 10
6
Barbell Row
3
AMRAP
RPE 10
7
Single Arm Pushdown
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
8 Reps
@6
@10
2
Chest Press (Machine)
3 Sets
AMRAP
@10
3
Chest Fly (Machine)
3 Sets
AMRAP
@10
4
Overhead Press (Machine)
3 Sets
AMRAP
@10
5
Chest Supported Lateral Raise
3 Sets
AMRAP
@10
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
7
Bicep Curl (Machine)
3 Sets
AMRAP
@10
Day 3
1
Wide Grip Pull-Up
1 Set
AMRAP
@6
2
Pull-Up (Weighted)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Barbell Row
3 Sets
AMRAP
@10
5
Lat Pulldown
3 Sets
AMRAP
@10
6
Back Extension
3 Sets
AMRAP
@10
7
Single Arm Pushdown
2 Sets
AMRAP
@10
8
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 2
1
Hamstring Curl
1 Set
3 Sets
15 Reps
10 Reps
@6
@10
2
Squat (Barbell)
3 Sets
AMRAP
@10
3
Leg Extension
3 Sets
AMRAP
@10
4
Belt Squat
3 Sets
AMRAP
@10
5
Calf Raise (Machine)
3 Sets
AMRAP
@10
6A
V-Up
3 Sets
AMRAP
@10
6B
Plank
3 Sets
2 mins
@10
7
Cable Crunch
2 Sets
AMRAP
@10
Day 4
1
Treadmill
1 Set
45 mins
@7.5
Day 6
1
Leg Extension
3 Sets
AMRAP
@10
2
Leg Press (45 Degrees)
3 Sets
AMRAP
@10
3
Hamstring Curl
1 Set
3 Sets
15 Reps
10 Reps
@6
@10
4
Belt Squat
3 Sets
AMRAP
@10
5
Calf Raise (Machine)
3 Sets
AMRAP
@10
6A
V-Up
3 Sets
AMRAP
@10
6B
Plank
3 Sets
2 mins
@10
7
Cable Crunch
2 Sets
AMRAP
@10
Day 7
1
Wide Grip Pull-Up
1 Set
AMRAP
@6
2
Pull-Up (Weighted)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Lat Pulldown
3 Sets
AMRAP
@10
5
Back Extension
3 Sets
AMRAP
@10
6
Barbell Row
3 Sets
AMRAP
@10
7
Single Arm Pushdown
2 Sets
AMRAP
@10
8
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
8 Reps
@6
@10
2
Chest Press (Machine)
3 Sets
AMRAP
@10
3
Chest Fly (Machine)
3 Sets
AMRAP
@10
4
Overhead Press (Machine)
3 Sets
AMRAP
@10
5
Chest Supported Lateral Raise
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
AMRAP
@10
7
Hammer Curl (Dumbbell)
3 Sets
AMRAP
@10