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Pheonix Gentleman Split

by Natty D.
1 athletes joined

Program Description

I have been out of the lifting game for a while and have lost some muscle while gaining fat. This is a nightmare scenario for any GymBro. I want to get my muscles back while reducing the layers of fat on my body.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 02:58
  • Last Edited
    Jul 27, 2025 03:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dips
3
8 reps
RPE 9
1B
Bodweight Rows
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
8 reps
RPE 9
2B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
3A
Arm Blaster DB Curls
3
8 reps
RPE 10
3B
Easybar Skull Crushers
3
8 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Deadlifts
3
5 reps
RPE 8
2
Bulgerian Spilt Squat
3
10 reps
RPE 8
3
Banded Goodmornings
3
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
5
Calf Raise (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Alternating Dumbbell Curl
3
8 reps
RPE 9
1B
Easybar Skull Crushers
3
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
2B
Banded Overhead Extensions
3
12 reps
RPE 9
3A
Arm Blaster DB Curls
3
12 reps
RPE 9
3B
Narrow Push Up
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Overhead Press
3
8 reps
RPE 9
1B
Single Arm Banded Lat Pulldown
3
8 reps
RPE 9
2A
Behind The Back Overhead Press
3
12 reps
RPE 9
2B
Rear Delt Band High Row
3
12 reps
RPE 9
3
Plank (Weighted)
3
RPE 10
4
Lateral Raises Banded
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairs Climbs
3
18 reps
RPE 10
2
Banded Goodmornings
3
12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Finger Curls
3
10 reps
RPE 9
1B
Neck Curl
3
15 reps
RPE 9
2A
Neck Extensions
3
15 reps
RPE 9
2B
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
3A
Abs Crunch (Weighted)
3
15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
4B
Deadhangs
3
2 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Running
1
1 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Dips
3 Sets
8 Reps
@9
1B
Bodweight Rows
3 Sets
8 Reps
@9
2A
Behind The Back Overhead Press
3 Sets
8 Reps
@9
2B
Single Arm Banded Lat Pulldown
3 Sets
8 Reps
@9
3A
Arm Blaster DB Curls
3 Sets
8 Reps
@10
3B
Easybar Skull Crushers
3 Sets
8 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@10
Day 2
1
Banded Deadlifts
3 Sets
5 Reps
@8
2
Bulgerian Spilt Squat
3 Sets
10 Reps
@8
3
Banded Goodmornings
3 Sets
10 Reps
@8
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@10
5
Calf Raise (Bodyweight)
3 Sets
10 Reps
@10
Day 3
1A
Alternating Dumbbell Curl
3 Sets
8 Reps
@9
1B
Easybar Skull Crushers
3 Sets
8 Reps
@9
2A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
2B
Banded Overhead Extensions
3 Sets
12 Reps
@9
3A
Arm Blaster DB Curls
3 Sets
12 Reps
@9
3B
Narrow Push Up
3 Sets
@10
Day 4
1A
Banded Overhead Press
3 Sets
8 Reps
@9
1B
Single Arm Banded Lat Pulldown
3 Sets
8 Reps
@9
2A
Behind The Back Overhead Press
3 Sets
12 Reps
@9
2B
Rear Delt Band High Row
3 Sets
12 Reps
@9
3
Plank (Weighted)
3 Sets
@10
4
Lateral Raises Banded
3 Sets
12 Reps
@10
Day 5
1
Stairs Climbs
3 Sets
18 Reps
@10
2
Banded Goodmornings
3 Sets
12 Reps
@9
3
Single Leg Calf Raise (Weighted)
3 Sets
10 Reps
@10
Day 6
1A
Finger Curls
3 Sets
10 Reps
@9
1B
Neck Curl
3 Sets
15 Reps
@9
2A
Neck Extensions
3 Sets
15 Reps
@9
2B
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
3A
Abs Crunch (Weighted)
3 Sets
15 Reps
@9
3B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4A
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@9
4B
Deadhangs
3 Sets
2 Reps
@10
Day 7
1
Running
1 Set
1 Reps
-