anime revenge arc

by trenbolonesandwich
4 athletes joined

Program Description

“They left you broken. Now you rise—stronger, sharper, unstoppable.” This isn’t just a workout plan. It’s a transformation story. Your arc. Your comeback. Your revenge. Over 18 brutal weeks, you’ll train like the main character of your own anime—facing weakness, failure, and doubt head-on, and crushing them under iron and discipline. 🧠 Program Structure: Phase 1: The Foundation Arc (Weeks 1–6) You build your base. Clean form, moderate volume, controlled tempo. You become a student of pain. Phase 2: The Ascent Arc (Weeks 7–12) Volume increases. Sets get heavier. You push past what you thought were limits. You begin to move like someone different. Phase 3: The Final Arc (Weeks 13–18) Intensity peaks. Rest times drop. You operate with surgical precision. No wasted reps. No wasted effort. Just war. 💪 Training Breakdown: Full-body training, 6 days/week Hypertrophy focused (8–15 reps) RIR-based intensity tracking (from 3 to 0 over time) Compound + isolation balance Push/pull/leg/core emphasis shifts across days Progressive overload built-in to every phase Each week, you hit: Chest, back, arms, legs, shoulders, core—again and again, until you’re unrecognizable. 🧬 Backed by Science: Full-body training boosts muscle protein synthesis RIR tracking prevents burnout and increases longevity Progressive overload ensures consistent growth Isolation work adds aesthetic definition 🔥 Mentality: No glory. No spotlight. Just silent suffering. You’re not here to impress—you're here to transform. By week 18, they won’t recognize you. By week 18, you won’t recognize you. This isn’t fitness. This is revenge. Start your arc. Now.

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 02, 2025 03:19
  • Last Edited
    Jul 18, 2025 01:45

Summary

Unleash your inner hero with the "Anime Revenge Arc" workout program, designed to sculpt and strengthen your physique over 18 weeks. This intense 5-day-per-week regimen combines compound lifts and targeted isolation exercises, focusing on key muscle groups like chest, back, legs, and arms. Each session is crafted to push your limits, helping you build strength and endurance while channeling the determination of your favorite anime protagonists. Get ready to transform your body and embrace the journey of your own epic comeback!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lat Pulldown
4
8-12 reps
RPE 9.5
3
Chest Supported Ez Row
3
6-12 reps
-
4
Face Pull
4
8-12 reps
-
5
Chest Fly (Cable)
4
10-15 reps
-
6
Pullover (EZ Bar)
3
8-12 reps
-
7
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
-
8
Wrist Curls
3
15-20 reps
-
9
Scapular Pull-Up
3
10 reps
-
10
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
-
2
Shrug (Dumbbell)
3
12-15 reps
-
3
Back Extension (Weighted)
3
8-12 reps
-
4
Seated Calf Raise
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
6
Hanging Knee Raise
3
10-15 reps
-
7
Scapular Pull-Up
3
10 reps
-
8
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5-10 reps
-
2
Preacher Curl (EZ Bar)
4
5-10 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Y Raise
4
12-15 reps
-
7
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 10
8
Hammer Curl (Dumbbell)
4
8-12 reps
-
9
Wrist Curls
3
15-20 reps
-
10
Scapular Pull-Up
3
10 reps
-
11
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-12 reps
-
2
High Row
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4
8-12 reps
-
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
-
2
Seated Calf Raise
3
12-15 reps
-
3
Leg Press
3
15-20 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hanging Knee Raise
4
10-15 reps
-
7
Leg Extension
4
10-15 reps
RPE 10
8
Scapular Pull-Up
3
10 reps
-
9
Dead Hang
3
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9.5
2
Lat Pulldown
4 Sets
8-12 Reps
@9.5
3
Chest Supported Ez Row
3 Sets
6-12 Reps
-
4
Face Pull
4 Sets
8-12 Reps
-
5
Chest Fly (Cable)
4 Sets
10-15 Reps
-
6
Pullover (EZ Bar)
3 Sets
8-12 Reps
-
7
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
15-20 Reps
-
9
Scapular Pull-Up
3 Sets
10 Reps
-
10
Dead Hang
3 Sets
AMRAP
-
Day 2
1
Hack Squat
3 Sets
5-10 Reps
-
2
Shrug (Dumbbell)
3 Sets
12-15 Reps
-
3
Back Extension (Weighted)
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
12-15 Reps
-
5
Leg Extension
4 Sets
12-15 Reps
-
6
Hanging Knee Raise
3 Sets
10-15 Reps
-
7
Scapular Pull-Up
3 Sets
10 Reps
-
8
Dead Hang
3 Sets
AMRAP
-
Day 3
1
Bench Press (Close Grip)
4 Sets
5-10 Reps
-
2
Preacher Curl (EZ Bar)
4 Sets
5-10 Reps
-
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
4
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Y Raise
4 Sets
12-15 Reps
-
7
Seated Shoulder Press (Dumbbell)
4 Sets
10-12 Reps
@10
8
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
9
Wrist Curls
3 Sets
15-20 Reps
-
10
Scapular Pull-Up
3 Sets
10 Reps
-
11
Dead Hang
3 Sets
AMRAP
-
Day 4
1
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
2
High Row
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Incline Chest Press (Machine)
4 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
AMRAP
-
7
Single Arm Tricep Extension (Cable)
4 Sets
8-12 Reps
-
8
Scapular Pull-Up
3 Sets
10 Reps
-
9
Dead Hang
3 Sets
AMRAP
-
Day 5
1
Good Morning
3 Sets
5-10 Reps
-
2
Seated Calf Raise
3 Sets
12-15 Reps
-
3
Leg Press
3 Sets
15-20 Reps
-
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Hanging Knee Raise
4 Sets
10-15 Reps
-
7
Leg Extension
4 Sets
10-15 Reps
@10
8
Scapular Pull-Up
3 Sets
10 Reps
-
9
Dead Hang
3 Sets
AMRAP
-