Program Description
Some tips: 1) At compaund exercises, you should rest 3-4 minutes. But isolation exercises need less resting time. For example 1.5-2 minutes. 2) If you feel bad or your muscles says "enough!" You must stop and not do next set. You must go to the next exercise directly. 3) You can add more 1-2 sets to the some particular days if you feel well that day and you think "i can do.". 4) Some exercises need spot. If you work alone you must ask somebody for giving hand and being spot. They will do that gladly for sure. 5) Heavy reps or sets may force you. In that situation you can use straps, wraps or waist belt etc.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedAug 31, 2025 07:07
- Last EditedSep 05, 2025 07:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Chest
10.5%
Lats
8.6%
Front Delts
8.2%
Hamstrings
7.6%
Triceps
7.4%
Biceps
7.4%
Quadriceps
7.3%
Glutes
6.8%
Middle Delts
5.8%
Abs
4.9%
Rear Delts
4.9%
Calves
3.2%
Lower Back
3%
Forearms
1.7%
Adductors
1.1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8.5-9.5
3
Cable Crossover
2
2
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5-9.5
3
Incline Chest Fly (Dumbbell)
4
AMRAP
RPE 8.5-9.5
4
T-Bar Row
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Neutral Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Skull Crusher (Dumbbell)
2
AMRAP
RPE 10
7B
Face Away Cable Curl
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8.5-9.5
3
Cable Crossover
2
2
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5-9.5
3
Incline Chest Fly (Dumbbell)
4
AMRAP
RPE 8.5-9.5
4
T-Bar Row
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Neutral Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Skull Crusher (Dumbbell)
2
AMRAP
RPE 10
7B
Face Away Cable Curl
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8.5-9.5
3
Cable Crossover
2
2
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5-9.5
3
Incline Chest Fly (Dumbbell)
4
AMRAP
RPE 8.5-9.5
4
T-Bar Row
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Neutral Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Skull Crusher (Dumbbell)
2
AMRAP
RPE 10
7B
Face Away Cable Curl
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8.5-9.5
3
Cable Crossover
2
2
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5-9.5
3
Incline Chest Fly (Dumbbell)
4
AMRAP
RPE 8.5-9.5
4
T-Bar Row
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Neutral Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Skull Crusher (Dumbbell)
2
AMRAP
RPE 10
7B
Face Away Cable Curl
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8.5-9.5
3
Cable Crossover
2
2
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5-9.5
3
Incline Chest Fly (Dumbbell)
4
AMRAP
RPE 8.5-9.5
4
T-Bar Row
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Neutral Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Skull Crusher (Dumbbell)
2
AMRAP
RPE 10
7B
Face Away Cable Curl
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8.5-9.5
3
Cable Crossover
2
2
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5-9.5
3
Incline Chest Fly (Dumbbell)
4
AMRAP
RPE 8.5-9.5
4
T-Bar Row
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Neutral Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Skull Crusher (Dumbbell)
2
AMRAP
RPE 10
7B
Face Away Cable Curl
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8.5-9.5
3
Cable Crossover
2
2
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5-9.5
3
Incline Chest Fly (Dumbbell)
4
AMRAP
RPE 8.5-9.5
4
T-Bar Row
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Neutral Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Skull Crusher (Dumbbell)
2
AMRAP
RPE 10
7B
Face Away Cable Curl
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8.5-9.5
3
Cable Crossover
2
2
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5-9.5
3
Incline Chest Fly (Dumbbell)
4
AMRAP
RPE 8.5-9.5
4
T-Bar Row
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Neutral Grip)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull
3
AMRAP
RPE 8.5-9.5
7A
Skull Crusher (Dumbbell)
2
AMRAP
RPE 10
7B
Face Away Cable Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback
2
AMRAP
RPE 8.5-9.5
4
Leg Extension
4
AMRAP
RPE 8.5-9.5
5
Lying Leg Curl
3
AMRAP
RPE 8.5-9.5
6
Standing Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Stiff Leg Deadlift
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Back Extension (Weighted)
2
AMRAP
RPE 8.5-9.5
4
Sissy Squat
4
AMRAP
RPE 8.5-9.5
5
Nordic Curl
3
AMRAP
RPE 8.5-9.5
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Side Crunch (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback
2
AMRAP
RPE 8.5-9.5
4
Leg Extension
4
AMRAP
RPE 8.5-9.5
5
Lying Leg Curl
3
AMRAP
RPE 8.5-9.5
6
Standing Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Stiff Leg Deadlift
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Sissy Squat
4
AMRAP
RPE 8.5-9.5
4
Back Extension (Weighted)
2
AMRAP
RPE 8.5-9.5
5
Nordic Curl
3
AMRAP
RPE 8.5-9.5
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Side Crunch (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback
2
AMRAP
RPE 8.5-9.5
4
Leg Extension
4
AMRAP
RPE 8.5-9.5
5
Lying Leg Curl
3
AMRAP
RPE 8.5-9.5
6
Standing Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Stiff Leg Deadlift
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Back Extension (Weighted)
2
AMRAP
RPE 8.5-9.5
4
Sissy Squat
4
AMRAP
RPE 8.5-9.5
5
Nordic Curl
3
AMRAP
RPE 8.5-9.5
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Side Crunch (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback
2
AMRAP
RPE 8.5-9.5
4
Leg Extension
4
AMRAP
RPE 8.5-9.5
5
Lying Leg Curl
3
AMRAP
RPE 8.5-9.5
6
Standing Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Stiff Leg Deadlift
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Sissy Squat
4
AMRAP
RPE 8.5-9.5
4
Back Extension (Weighted)
2
AMRAP
RPE 8.5-9.5
5
Nordic Curl
3
AMRAP
RPE 8.5-9.5
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Side Crunch (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback
2
AMRAP
RPE 8.5-9.5
4
Leg Extension
4
AMRAP
RPE 8.5-9.5
5
Lying Leg Curl
3
AMRAP
RPE 8.5-9.5
6
Standing Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Stiff Leg Deadlift
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Back Extension (Weighted)
2
AMRAP
RPE 8.5-9.5
4
Sissy Squat
4
AMRAP
RPE 8.5-9.5
5
Nordic Curl
3
AMRAP
RPE 8.5-9.5
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Side Crunch (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback
2
AMRAP
RPE 8.5-9.5
4
Leg Extension
4
AMRAP
RPE 8.5-9.5
5
Lying Leg Curl
3
AMRAP
RPE 8.5-9.5
6
Standing Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Stiff Leg Deadlift
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Sissy Squat
4
AMRAP
RPE 8.5-9.5
4
Back Extension (Weighted)
2
AMRAP
RPE 8.5-9.5
5
Nordic Curl
3
AMRAP
RPE 8.5-9.5
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Side Crunch (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback
2
AMRAP
RPE 8.5-9.5
4
Leg Extension
4
AMRAP
RPE 8.5-9.5
5
Lying Leg Curl
3
AMRAP
RPE 8.5-9.5
6
Standing Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Stiff Leg Deadlift
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Back Extension (Weighted)
2
AMRAP
RPE 8.5-9.5
4
Sissy Squat
4
AMRAP
RPE 8.5-9.5
5
Nordic Curl
3
AMRAP
RPE 8.5-9.5
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Side Crunch (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback
2
AMRAP
RPE 8.5-9.5
4
Leg Extension
4
AMRAP
RPE 8.5-9.5
5
Lying Leg Curl
3
AMRAP
RPE 8.5-9.5
6
Standing Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Stiff Leg Deadlift
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Sissy Squat
4
AMRAP
RPE 8.5-9.5
4
Back Extension (Weighted)
2
AMRAP
RPE 8.5-9.5
5
Nordic Curl
3
AMRAP
RPE 8.5-9.5
6
Seated Calf Raise
4
AMRAP
RPE 10
7
Tibialis Raise
4
AMRAP
RPE 10
8
Side Crunch (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Chin-Up (Weighted)
3
AMRAP
RPE 8.5-9.5
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Single Arm Pushdown
1
AMRAP
RPE 10
7B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Underhand Lat Pulldown
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Chin-Up (Weighted)
3
AMRAP
RPE 8.5-9.5
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Single Arm Pushdown
1
AMRAP
RPE 10
7B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
RPE 9-10
2
Sumo Deadlift (Barbell)
4
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
5
8-10 reps
RPE 9-10
4
Underhand Lat Pulldown
5
8-10 reps
RPE 9-10
5
Lateral Raise (Machine)
2
10-12 reps
RPE 9-10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9-10
7A
Wrist Curls
2
AMRAP
RPE 9-10
7B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 9-10
8
Hanging Knee Raise
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Chin-Up (Weighted)
3
AMRAP
RPE 8.5-9.5
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Single Arm Pushdown
1
AMRAP
RPE 10
7B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Underhand Lat Pulldown
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Chin-Up (Weighted)
3
AMRAP
RPE 8.5-9.5
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Single Arm Pushdown
1
AMRAP
RPE 10
7B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
RPE 9-10
2
Sumo Deadlift (Barbell)
4
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
5
8-10 reps
RPE 9-10
4
Underhand Lat Pulldown
5
8-10 reps
RPE 9-10
5
Lateral Raise (Machine)
2
10-12 reps
RPE 9-10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9-10
7A
Wrist Curls
2
AMRAP
RPE 9-10
7B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 9-10
8
Hanging Knee Raise
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Chin-Up (Weighted)
3
AMRAP
RPE 8.5-9.5
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Single Arm Pushdown
1
AMRAP
RPE 10
7B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Underhand Lat Pulldown
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Chin-Up (Weighted)
3
AMRAP
RPE 8.5-9.5
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Single Arm Pushdown
1
AMRAP
RPE 10
7B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
RPE 9-10
2
Sumo Deadlift (Barbell)
4
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
5
8-10 reps
RPE 9-10
4
Underhand Lat Pulldown
5
8-10 reps
RPE 9-10
5
Lateral Raise (Machine)
2
10-12 reps
RPE 9-10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9-10
7A
Wrist Curls
2
AMRAP
RPE 9-10
7B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 9-10
8
Hanging Knee Raise
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Chin-Up (Weighted)
3
AMRAP
RPE 8.5-9.5
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Single Arm Pushdown
1
AMRAP
RPE 10
7B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Underhand Lat Pulldown
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
7B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 8.5-9.5
2
Shoulder Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)
4
AMRAP
RPE 8.5-9.5
4
Chin-Up (Weighted)
3
AMRAP
RPE 8.5-9.5
5
Seated Wide-Grip Row (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 8.5-9.5
7A
Single Arm Pushdown
1
AMRAP
RPE 10
7B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8-10 reps
RPE 9-10
2
Sumo Deadlift (Barbell)
4
8-10 reps
RPE 9-10
3
Incline Bench Press (Barbell)
5
8-10 reps
RPE 9-10
4
Underhand Lat Pulldown
5
8-10 reps
RPE 9-10
5
Lateral Raise (Machine)
2
10-12 reps
RPE 9-10
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 9-10
7A
Wrist Curls
2
AMRAP
RPE 9-10
7B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 9-10
8
Hanging Knee Raise
2
10-12 reps
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Lateral Raise (Dumbbell)4 Sets
AMRAP
@8.5-9.5
3
Cable Crossover2 Sets
2 Sets
AMRAP
AMRAP
85%
90%
4
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
95%
75%
5
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Face Pull3 Sets
AMRAP
@8.5-9.5
7A
Overhead Tricep Extension (Cable)2 Sets
AMRAP
@10
7B
Incline Curl (Dumbbell)2 Sets
AMRAP
@10
Day 2
1
Squat (Low Bar)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
95%
75%
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Glute Kickback2 Sets
AMRAP
@8.5-9.5
4
Leg Extension4 Sets
AMRAP
@8.5-9.5
5
Lying Leg Curl3 Sets
AMRAP
@8.5-9.5
6
Standing Calf Raise4 Sets
AMRAP
@10
7
Tibialis Raise4 Sets
AMRAP
@10
8
Abs Crunch (Weighted)3 Sets
AMRAP
@10
Day 3
1
Dip (Weighted)4 Sets
AMRAP
@8.5-9.5
2
Shoulder Press (Machine)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
95%
75%
3
Pec Deck (Machine)4 Sets
AMRAP
@8.5-9.5
4
Chin-Up (Weighted)3 Sets
AMRAP
@8.5-9.5
5
Seated Wide-Grip Row (Cable)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
85%
95%
75%
6
Rear Delt Fly (Machine)3 Sets
AMRAP
@8.5-9.5
7A
Single Arm Pushdown1 Set
AMRAP
@10
7B
Preacher Curl (Barbell)3 Sets
AMRAP
@10