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Hammer Heart

by Fleimas

Program Description

Key objectives of the program > Get both strong and big > Well rounded and functional body > Injury prevention and longevity

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 04, 2025 08:51
  • Last Edited
    Jun 18, 2025 09:44

Summary

Unleash your strength with the Hammer Heart program, a comprehensive 12-week journey designed for those ready to elevate their lifting game. Comprising four intense workout days each week, this program focuses on upper body power, pull-focused lower body strength, and core stability, utilizing a mix of barbells, dumbbells, and cables. Expect to challenge yourself with exercises like paused bench presses and deadlifts while building muscle and endurance. Get ready to hammer out results and forge a heartier, stronger you!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
2
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5A
Hammer Curl
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (Barbell)
2
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
8
Neck Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Shrug (Barbell)
2
15-20 reps
RPE 9
4
Leg Press
3
10-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Leg Curl
3
6-10 reps
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
-
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Chest Press (Machine)
2
1
8-10 reps
6-10 reps
-
RPE 10
4
Pec Deck (Machine)
2
12-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
6A
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
6B
Concentration Curl
3
8-12 reps
RPE 10
6C
Wrist Curls
3
12-15 reps
-
7
Decline Sit Up (Weighted)
2
15-20 reps
RPE 9
8A
Neck Extension
2
15-20 reps
-
8B
Neck Curl
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Plank
1
1 mins
-
1B
Dynamic Side Plank
1
1 mins
-
1C
Leg Raise (Captain's Chair)
2
AMRAP
-
2
Squat (Barbell)
3
3-5 reps
-
3
Hyperextension
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Hip Adductor (Machine)
2
15-20 reps
RPE 9
8
Seated Calf Raise
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5A
Hammer Curl
3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
6
Reverse Bicep Curl (Barbell)
2 Sets
10-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@10
8
Neck Curl
2 Sets
15-20 Reps
-
Day 2
1A
Plank
1 Set
1 mins
-
1B
Side Plank
1 Set
1 mins
-
1C
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
2
Deadlift (Barbell)
3 Sets
3-5 Reps
-
3
Shrug (Barbell)
2 Sets
15-20 Reps
@9
4
Leg Press
3 Sets
10-12 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Leg Curl
3 Sets
6-10 Reps
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
4-6 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Incline Chest Press (Machine)
2 Sets
1 Set
8-10 Reps
6-10 Reps
-
@10
4
Pec Deck (Machine)
2 Sets
12-15 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@9
6A
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@10
6B
Concentration Curl
3 Sets
8-12 Reps
@10
6C
Wrist Curls
3 Sets
12-15 Reps
-
7
Decline Sit Up (Weighted)
2 Sets
15-20 Reps
@9
8A
Neck Extension
2 Sets
15-20 Reps
-
8B
Neck Curl
2 Sets
15-20 Reps
-
Day 4
1A
Plank
1 Set
1 mins
-
1B
Dynamic Side Plank
1 Set
1 mins
-
1C
Leg Raise (Captain's Chair)
2 Sets
AMRAP
-
2
Squat (Barbell)
3 Sets
3-5 Reps
-
3
Hyperextension
3 Sets
8-12 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
2 Sets
10-15 Reps
@10
7
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9
8
Seated Calf Raise
3 Sets
10-15 Reps
@9