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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
    Oct 30, 2025 08:40
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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 (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