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Hybrid Hypertrophy and Cycling Plan.

by Charlie Little
1 athletes joined

Program Description

WHY THIS WORKS Upper body gets 3 high-quality hypertrophy exposures Legs get just enough stimulus to maintain muscle Cycling improves mitochondrial density & work capacity No session compromises the next Sustainable into summer IMPORTANT INTERFERENCE RULES Never lift legs the day before VO₂ intervals Keep lower body volume conservative Eat carbs before Zwift hard days Creatine stays in (does not harm endurance)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 08:35
  • Last Edited
    Jan 17, 2026 02:28
Muscle Engagement
Front
Back
MuscleSet
Lats
15.4%
Upper Back
15.4%
Lower Back
10.1%
Chest
8.7%
Hamstrings
7.4%
Biceps
6.7%
Middle Delts
6.7%
Triceps
5.4%
Rear Delts
5.4%
Glutes
5.4%
Quadriceps
4.7%
Front Delts
4.4%
Cardio
2%
Calves
1.3%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Primal Chest Press
4
5-8 reps
RPE 8.5-9
2
Primal Flat Press
4
6-10 reps
RPE 8.5-9
3
Primal Chest Supported Bent Wide Row
4
6-10 reps
RPE 8.5-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5-9
5
Watson Cable Flys
3
15-15 reps
RPE 9-10
6
Primal Lateral Raise
3
15-20 reps
RPE 9-10
7A
Primal Pec Dec
2
20-25 reps
RPE 10
7B
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
60-75 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodytek Plate Loaded Pull Down
4
6-10 reps
RPE 8.5-9
2
Bodytek Wide Grip Machine Row
4
8-12 reps
RPE 8.5-9
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8.5-9
4
Bodytek Pull Over
3
12-15 reps
RPE 8.5-9
5
Bodytek Rear Fly
3
15-20 reps
RPE 10
6A
Lat Pulldown
2
15-20 reps
RPE 10
6B
Band Pull Apart
2
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
45-60 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 8.5-9
2
Bodytek Base Squat RDL
3
8-10 reps
RPE 8.5-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8.5-9
4
Cybex Kneeling Leg Curl
3
12-15 reps
RPE 8.5-9
5
Bodytek Single Leg Extension
2
20 reps
RPE 10
6
Bodytek Standing Calf Raises
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Panatta Shoulder Press
3
8-10 reps
RPE 7.5-8
2
Panatta Lateral Raise
4
12-20 reps
RPE 7.5-8
3
Lateral Raise (Dumbbell)
2
1
15-25 reps
15-25 reps
RPE 7.5-8
RPE 8.5-9
4
Face Pull
3
15-20 reps
RPE 7.5-8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5-9
6
Bodytek Alt Preacher Curl
3
10-12 reps
RPE 8.5-9
7
Bodytek Cable Press Down
3
6-10 reps
RPE 8.5-9
8
Panatta Tricep OH Extension
3
10-12 reps
RPE 8.5-9
9A
Bodytek Rope Hammer Curl
2
20-25 reps
RPE 10
9B
Bodytek Rope Press Down
2
20-25 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
75-120 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Primal Chest Press
4 Sets
5-8 Reps
@8.5-9
2
Primal Flat Press
4 Sets
6-10 Reps
@8.5-9
3
Primal Chest Supported Bent Wide Row
4 Sets
6-10 Reps
@8.5-9
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8.5-9
5
Watson Cable Flys
3 Sets
15-15 Reps
@9-10
6
Primal Lateral Raise
3 Sets
15-20 Reps
@9-10
7A
Primal Pec Dec
2 Sets
20-25 Reps
@10
7B
Push Up
2 Sets
AMRAP
@10
Day 3
1
Bodytek Plate Loaded Pull Down
4 Sets
6-10 Reps
@8.5-9
2
Bodytek Wide Grip Machine Row
4 Sets
8-12 Reps
@8.5-9
3
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8.5-9
4
Bodytek Pull Over
3 Sets
12-15 Reps
@8.5-9
5
Bodytek Rear Fly
3 Sets
15-20 Reps
@10
6A
Lat Pulldown
2 Sets
15-20 Reps
@10
6B
Band Pull Apart
2 Sets
30 Reps
@10
Day 5
1
Pendulum Squat
3 Sets
6-8 Reps
@8.5-9
2
Bodytek Base Squat RDL
3 Sets
8-10 Reps
@8.5-9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@8.5-9
4
Cybex Kneeling Leg Curl
3 Sets
12-15 Reps
@8.5-9
5
Bodytek Single Leg Extension
2 Sets
20 Reps
@10
6
Bodytek Standing Calf Raises
2 Sets
20 Reps
@10
Day 6
1
Panatta Shoulder Press
3 Sets
8-10 Reps
@7.5-8
2
Panatta Lateral Raise
4 Sets
12-20 Reps
@7.5-8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-25 Reps
15-25 Reps
@7.5-8
@8.5-9
4
Face Pull
3 Sets
15-20 Reps
@7.5-8.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5-9
6
Bodytek Alt Preacher Curl
3 Sets
10-12 Reps
@8.5-9
7
Bodytek Cable Press Down
3 Sets
6-10 Reps
@8.5-9
8
Panatta Tricep OH Extension
3 Sets
10-12 Reps
@8.5-9
9A
Bodytek Rope Hammer Curl
2 Sets
20-25 Reps
@10
9B
Bodytek Rope Press Down
2 Sets
20-25 Reps
@10
Day 7
1
Cycling
1 Set
75-120 mins
@6
Day 4
1
Cycling
1 Set
45-60 mins
@7.5
Day 2
1
Cycling
1 Set
60-75 mins
@7.5