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Blueprint

by Aarav

Program Description

blueprint

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 08, 2025 03:30
  • Last Edited
    Nov 08, 2025 04:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
10.4%
Hamstrings
8.7%
Biceps
8%
Chest
7.6%
Quadriceps
7.4%
Front Delts
7.3%
Middle Delts
7.2%
Abs
6.7%
Glutes
5.9%
Lats
4.4%
Rear Delts
3.1%
Forearms
3.1%
Calves
2.8%
Lower Back
2.2%
Adductors
1.7%
Abductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5B
Leg Curl
3
10-12 reps
RPE 10
6A
Pec Deck (Machine)
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
7A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
7B
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
8
Cable Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5B
Leg Curl
3
10-12 reps
RPE 10
6A
Pec Deck (Machine)
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
7A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
7B
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
8
Cable Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5B
Leg Curl
3
10-12 reps
RPE 10
6A
Pec Deck (Machine)
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
7A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
7B
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
8
Cable Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5B
Leg Curl
3
10-12 reps
RPE 10
6A
Pec Deck (Machine)
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
7A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
7B
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
8
Cable Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
5
Lat Pulldown
3
10-12 reps
RPE 10
6A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5B
Leg Extension
3
10-12 reps
RPE 10
6A
Pec Deck (Machine)
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
8B
Standing Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Shoulder Press (Machine)
4
10-12 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
8
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Shoulder Press (Machine)
4
10-12 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
8
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Shoulder Press (Machine)
4
10-12 reps
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
8
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Press
3
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Standing Calf Raise
3
12-15 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5B
Leg Extension
3
10-12 reps
RPE 10
6A
Pec Deck (Machine)
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
8B
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5B
Leg Extension
3
10-12 reps
RPE 10
6A
Pec Deck (Machine)
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
8B
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
5A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5B
Leg Extension
3
10-12 reps
RPE 10
6A
Pec Deck (Machine)
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
7B
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
8B
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 10
5A
Shrug (Trap Bar)
3
12-15 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-12 reps
RPE 10
7
Pec Deck (Machine)
3
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
10
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
12-15 reps
RPE 10
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Hack Squat
1
3
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
5A
Hip Adductor (Machine)
3
10-12 reps
RPE 10
5B
Hip Abductor (Machine)
3
10-12 reps
RPE 10
6A
Leg Extension
3
10-12 reps
RPE 10
6B
Leg Curl
3
10-12 reps
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Reverse Curl (Barbell)
3
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Shrug (Barbell)
3
AMRAP
RPE 10
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
6-8 Reps
6-8 Reps
@8.5
@10
2
Dip (Weighted)
3 Sets
8-10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@10
5
Lat Pulldown
3 Sets
10-12 Reps
@10
6A
Shrug (Trap Bar)
3 Sets
12-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
9
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
10
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
3 Sets
6-8 Reps
6-8 Reps
@8.5
@10
2
Leg Press
3 Sets
10-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
5
Leg Curl
3 Sets
12-15 Reps
@10
6
Standing Calf Raise
3 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@10
2
Dip (Weighted)
3 Sets
10-12 Reps
@10
3
Seated Row (Cable)
3 Sets
10-12 Reps
@10
4
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@10
5A
Shrug (Trap Bar)
3 Sets
12-15 Reps
@10
5B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
7
Pec Deck (Machine)
3 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
9
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@10
10
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Standing Calf Raise
3 Sets
12-15 Reps
@10
2
Lying Leg Curl
3 Sets
10-12 Reps
@10
3
Hack Squat
1 Set
3 Sets
6-8 Reps
6-8 Reps
@8.5
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
@10
5B
Hip Abductor (Machine)
3 Sets
10-12 Reps
@10
6A
Leg Extension
3 Sets
10-12 Reps
@10
6B
Leg Curl
3 Sets
10-12 Reps
@10
7
Cable Crunch
3 Sets
AMRAP
@10
Day 5
1
Dip (Weighted)
4 Sets
8-10 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@10
6
Reverse Curl (Barbell)
3 Sets
10-12 Reps
@10
7
Wrist Curls
3 Sets
12-15 Reps
@10
8
Shrug (Barbell)
3 Sets
AMRAP
@10