Program Description
Blessed is he that skippeth not the day of legs.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 29, 2024 03:02
- Last EditedJun 18, 2025 09:29
Summary
Unleash your inner strength with "Dost Thou Even Hoist, Brethren?"—a 12-week program designed for dedicated lifters looking to elevate their game. Comprising three intense workouts per week, this program focuses on compound movements and supersets to maximize muscle growth and endurance. From the powerful Bench Press to the challenging Front Squat, each session is crafted to push your limits and sculpt your physique. Equip yourself with a full gym and prepare to transform your training routine into a divine experience!
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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
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 Up3 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 Up3 Sets
AMRAP
-
7A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
7B
Decline Sit Up (Bodyweight)3 Sets
AMRAP
-