Program Description
Weighted calisthenics program with a split focus on strength and size. Full body training with pull-ups/chin-ups, dips, legs and accessories.
Program Overview
- LevelIntermediate
- GoalMuscle, Strength, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 31, 2025 03:09
- Last EditedMar 15, 2026 03:35
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
13.7%
Chest
9.8%
Upper Back
8.8%
Abs
8.8%
Biceps
7.8%
Middle Delts
6.9%
Quadriceps
5.9%
Rear Delts
4.9%
Glutes
4.9%
Hamstrings
4.9%
Lats
3.9%
Forearms
2.9%
Adductors
2%
Lower Back
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)4 Sets
5-7 Reps
@10
1B
Calf Raise On Weighted Dip4 Sets
AMRAP
@10
2A
Chin-Up (Weighted)4 Sets
5-7 Reps
@10
2B
Face Pull4 Sets
10-15 Reps
@10
3A
Squat (Barbell)4 Sets
5-7 Reps
@10
3B
Hanging Knee Raise4 Sets
AMRAP
@10
4A
JM Press4 Sets
10-15 Reps
@10
4B
Preacher Curl (EZ Bar)4 Sets
10-15 Reps
@10
Day 2
1A
Overhead Press (Barbell)4 Sets
5-7 Reps
@8
1B
Hanging Knee Raise4 Sets
AMRAP
@8
2A
Lunge (Barbell)4 Sets
5-7 Reps
@8
2B
Chest Press (Machine)4 Sets
10-15 Reps
@8
3A
Rear Delt Row4 Sets
10-15 Reps
@8
3B
Lu Raise4 Sets
AMRAP
@8
4A
Bench Press (Close Grip)4 Sets
10-15 Reps
@8
4B
Hammer Curl (Dumbbell)4 Sets
10-15 Reps
@8
Day 3
1A
Dip (Weighted)4 Sets
5-7 Reps
@10
1B
Calf Raise On Weighted Dip4 Sets
AMRAP
@10
2A
Pull-Up (Weighted)4 Sets
5-7 Reps
@10
2B
Russian Twist (Dumbbell)4 Sets
15-20 Reps
@10
3A
Romanian Deadlift (Barbell)4 Sets
5-7 Reps
@10
3B
Lu Raise4 Sets
AMRAP
@10
4A
Overhead Tricep Extension (Dumbbell)4 Sets
10-15 Reps
@10
4B
Bicep Curl (Dumbbell)4 Sets
10-15 Reps
@10