logo
BoostcampPNG

Home workout india. Volume and intensity.

by Harjeet S.
2 athletes joined

Program Description

to get stronger at full body workouts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2024 06:01
  • Last Edited
    Jun 18, 2025 11:08

Summary

Transform your fitness routine with the "Home Workout India: Volume and Intensity" program! Over 12 weeks, this structured plan guides you through 4 intense workouts per week, focusing on building strength and endurance with a mix of barbell and bodyweight exercises. Engage your back, legs, and arms with targeted movements like Good Mornings and Pull-Ups, all designed to push your limits and maximize results. Perfect for those with a garage gym setup, this program empowers you to achieve your fitness goals from the comfort of home. Get ready to elevate your training and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Biceps
9.2%
Upper Back
8.8%
Front Delts
8.6%
Quadriceps
7.2%
Lats
6.9%
Neck
6.9%
Glutes
6.4%
Middle Delts
6.2%
Hamstrings
5.9%
Abs
5.3%
Chest
5.1%
Lower Back
4.5%
Calves
3.4%
Rear Delts
2.4%
Forearms
2.3%
Adductors
1%
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
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Squat (Bodyweight)
3
30 reps
RPE 6
4
Dead Hang
3
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Squat (Bodyweight)
3
30 reps
RPE 6
4
Dead Hang
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Squat (Bodyweight)
3
30 reps
RPE 6
4
Dead Hang
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Squat (Bodyweight)
3
30 reps
RPE 6
4
Dead Hang
3
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Good Morning
3 Sets
8-12 Reps
@8
2
Rack Pull (Barbell)
3 Sets
8-12 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Pistol Squat
3 Sets
AMRAP
@9
5
Inverted Row
3 Sets
AMRAP
@10
6
Sissy Squat
3 Sets
AMRAP
@8
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
8
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
6
Lu Raise
3 Sets
12-15 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
2
AD Press
3 Sets
10 Reps
70%
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Hanging Toes To Bar
3 Sets
AMRAP
@10
5
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@9
6
Neck Flexion
3 Sets
15 Reps
@8
7
Neck Extension
3 Sets
15 Reps
@8
8
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@9
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Skull Crusher (Barbell)
3 Sets
8-15 Reps
@10
5
Pike Push Up
3 Sets
AMRAP
@8
6
Hanging crunches
3 Sets
AMRAP
@10
7
Neck Flexion
3 Sets
15 Reps
@8
8
Neck Extension
3 Sets
15 Reps
@8
9
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10