logo
BoostcampPNG

Arnold's original Full Body Split

by Eric T.

Program Description

This is Arnold Swarzeneggers original full body workout split he recommended in his book Arnold swarzenegger: The Education of a bodybuilder. Before he made his Golden Six, this was the split he recommended for the 1st 6 to 12 months for any new bodybuilder. He recommended running it as is for the 1st 3 to 6 months then increasing the sets to 5 on all exercises before moving on to his 4 day split.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 30, 2025 08:27
  • Last Edited
    Nov 16, 2025 07:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.5%
Front Delts
11.1%
Chest
9.3%
Middle Delts
9.3%
Calves
9.3%
Hamstrings
8.9%
Biceps
8.1%
Abs
6.7%
Quadriceps
5.6%
Glutes
4.4%
Forearms
3.3%
Adductors
2.2%
Lats
1.9%
Upper Back
1.5%
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
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 (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
2
Wide Grip Pull-Up
1
30 reps
-
3
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 9
5
Tricep Extension (Barbell)
4
8-10 reps
RPE 9
6
Squat (Barbell)
3
8-10 reps
RPE 9
7
Lying Leg Curl
3
8-10 reps
RPE 9
8
Calf Raise (Machine)
5
15 reps
RPE 9
9
Sit Up
3
50 reps
-
10
Wrist Curls
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@7
@8.5
@9
@9.5
2
Wide Grip Pull-Up
1 Set
30 Reps
-
3
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@7
@8.5
@9
@9.5
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9
5
Tricep Extension (Barbell)
4 Sets
8-10 Reps
@9
6
Squat (Barbell)
3 Sets
8-10 Reps
@9
7
Lying Leg Curl
3 Sets
8-10 Reps
@9
8
Calf Raise (Machine)
5 Sets
15 Reps
@9
9
Sit Up
3 Sets
50 Reps
-
10
Wrist Curls
1 Set
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@7
@8.5
@9
@9.5
2
Wide Grip Pull-Up
1 Set
30 Reps
-
3
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@7
@8.5
@9
@9.5
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9
5
Tricep Extension (Barbell)
4 Sets
8-10 Reps
@9
6
Squat (Barbell)
3 Sets
8-10 Reps
@9
7
Lying Leg Curl
3 Sets
8-10 Reps
@9
8
Calf Raise (Machine)
5 Sets
15 Reps
@9
9
Sit Up
3 Sets
50 Reps
-
10
Wrist Curls
1 Set
AMRAP
@10
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@7
@8.5
@9
@9.5
2
Wide Grip Pull-Up
1 Set
30 Reps
-
3
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@7
@8.5
@9
@9.5
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9
5
Tricep Extension (Barbell)
4 Sets
8-10 Reps
@9
6
Squat (Barbell)
3 Sets
8-10 Reps
@9
7
Lying Leg Curl
3 Sets
8-10 Reps
@9
8
Calf Raise (Machine)
5 Sets
15 Reps
@9
9
Sit Up
3 Sets
50 Reps
-
10
Wrist Curls
1 Set
AMRAP
@10