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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
    Apr 05, 2025 01:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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