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BoostcampPNG

Dost Thou Even Hoist, Brethren?

by Whiskey M.
2 athletes joined

Program Description

Blessed is he that skippeth not the day of legs.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2024 03:02
  • Last Edited
    Nov 01, 2024 07:55
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 3
RPE 9
RPE 7
2A
Pull-Up (Bodyweight)
3
AMRAP
2B
Squat (Barbell)
1
3
10 reps
8 reps
RPE 5
RPE 7
3A
Overhead Press (Barbell)
3
10 reps
RPE 6
3B
Bicep Curl (Barbell)
3
10 reps
RPE 6
3C
Skull Crusher (Bodyweight)
3
AMRAP
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Decline Sit Up (Bodyweight)
3
20 reps
4C
Push Up
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 5
2
Squat (Barbell)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 9
RPE 8
3
Sumo Deadlift (Paused)
1
1
3
8-10 reps
1-2 reps
3-6 reps
RPE 5
RPE 8
RPE 8
4
Lunge (Dumbbell)
3
24-30 reps
RPE 5
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 5
6A
Back Extension (Weighted)
3
10 reps
RPE 5
6B
Decline Sit Up (Bodyweight)
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 7
2
Skull Crusher (Dumbbell)
3
AMRAP
RPE 5
3
Incline Curl (Dumbbell)
3
AMRAP
RPE 5
4
Incline Fly Press (Dumbbell)
3
AMRAP
RPE 5
5
Lateral Raise (Dumbbell)
3
1
AMRAP
AMRAP
RPE 5
RPE 2
6A
Skull Crusher (Bodyweight)
3
AMRAP
6B
Push Up
3
AMRAP
7A
Pull-Up (Bodyweight)
3
AMRAP
7B
Decline Sit Up (Bodyweight)
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
1-2 Reps
3-6 Reps
@3
@9
@7
2A
Pull-Up (Bodyweight)
3 Sets
AMRAP
2B
Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@5
@7
3A
Overhead Press (Barbell)
3 Sets
10 Reps
@6
3B
Bicep Curl (Barbell)
3 Sets
10 Reps
@6
3C
Skull Crusher (Bodyweight)
3 Sets
AMRAP
4A
Back Extension (Weighted)
3 Sets
10 Reps
@7
4B
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
4C
Push Up
3 Sets
AMRAP
Day 2
1
Front Squat (Barbell)
3 Sets
8-10 Reps
@5
2
Squat (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
1-2 Reps
3-6 Reps
@5
@9
@8
3
Sumo Deadlift (Paused)
1 Set
1 Set
3 Sets
8-10 Reps
1-2 Reps
3-6 Reps
@5
@8
@8
4
Lunge (Dumbbell)
3 Sets
24-30 Reps
@5
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8-10 Reps
@5
6A
Back Extension (Weighted)
3 Sets
10 Reps
@5
6B
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@7
2
Skull Crusher (Dumbbell)
3 Sets
AMRAP
@5
3
Incline Curl (Dumbbell)
3 Sets
AMRAP
@5
4
Incline Fly Press (Dumbbell)
3 Sets
AMRAP
@5
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
AMRAP
AMRAP
@5
@2
6A
Skull Crusher (Bodyweight)
3 Sets
AMRAP
6B
Push Up
3 Sets
AMRAP
7A
Pull-Up (Bodyweight)
3 Sets
AMRAP
7B
Decline Sit Up (Bodyweight)
3 Sets
AMRAP