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Den hybride atlet

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Program Description

Add running monday wednesday thursday and sunday

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 08, 2025 03:55
  • Last Edited
    Jul 26, 2025 09:21

Summary

Unleash your full potential with the Hybrid program, a comprehensive 16-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of strength and hypertrophy-focused workouts, targeting all major muscle groups. Each session combines machine and bodyweight exercises, ensuring you build strength while enhancing your endurance. With a full gym at your disposal, you’ll have everything you need to sculpt your physique and achieve your fitness goals. Get ready to transform your body and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Chest
14.1%
Upper Back
11.5%
Front Delts
11.4%
Lats
9.2%
Middle Delts
7.7%
Quadriceps
7%
Biceps
6.1%
Rear Delts
5.3%
Glutes
5%
Hamstrings
3.9%
Lower Back
1.6%
Abductors
1.4%
Abs
0.8%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hack Squat
3
9 reps
-
3
Deadlift (Smith Machine)
3
8-10 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-9 reps
-
3
Chest Press (Machine)
3
10-12 reps
RPE 10
4A
Cable Fly High To Low
2
12-15 reps
RPE 10
4B
Push Up
2
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6B
Tricep Dip (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Seated Row (Cable)
2
12-15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
4
Behind Back Bicep Curl
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Shoulder Press (Machine)
3
12-15 reps
RPE 10
3
Lateral Raise (Cable)
1
2
10 reps
10 reps
-
-
4
Hammer Curl
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
1B
Push Up
2
AMRAP
RPE 10
2
Seated Row (Machine)
2
12-15 reps
-
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
6-9 reps
RPE 10
5
Pec Deck (Machine)
3
10 reps
RPE 10
6
Reverse Pec Deck
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
-
2
Hack Squat
3 Sets
9 Reps
-
3
Deadlift (Smith Machine)
3 Sets
8-10 Reps
-
4
Bulgarian Split Squat (Bodyweight)
2 Sets
8-10 Reps
-
5
Seated Hamstring Curl
2 Sets
8-10 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
Day 2
1
Pec Deck (Machine)
3 Sets
12-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-9 Reps
-
3
Chest Press (Machine)
3 Sets
10-12 Reps
@10
4A
Cable Fly High To Low
2 Sets
12-15 Reps
@10
4B
Push Up
2 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6A
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6B
Tricep Dip (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Seated Row (Cable)
2 Sets
12-15 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@10
4
Behind Back Bicep Curl
3 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-
Day 4
1
Dip (Weighted)
3 Sets
AMRAP
@10
2
Shoulder Press (Machine)
3 Sets
12-15 Reps
@10
3
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
10 Reps
-
-
4
Hammer Curl
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 5
1A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
1B
Push Up
2 Sets
AMRAP
@10
2
Seated Row (Machine)
2 Sets
12-15 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@10
4
Bench Press (Dumbbell)
3 Sets
6-9 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@10
6
Reverse Pec Deck
3 Sets
12-15 Reps
-