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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!
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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
-