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Full Body Building

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Program Description

Sustainable body building program utilizing full-body training. Volumes allow for recovery and high frequency training. Keep running it. Keep gaining.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 23, 2025 04:55
  • Last Edited
    Apr 25, 2025 06:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-10 reps
RPE 9.5
2
Lat Pulldown
3
6-10 reps
RPE 9.5
3
Kelso Shrug
3
6-10 reps
RPE 9.5
4
Bench Press (Dumbbell)
1
AMRAP
70%
5
Pendulum Squat
1
AMRAP
70%
6
Nordic Curl
1
AMRAP
RPE 10
7
Cable Crunch
1
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Hamstring Curl
3
6-10 reps
RPE 9.5
3
Leg Extension
3
6-10 reps
RPE 9.5
4
Bent Over Row (Dumbbell)
2
AMRAP
70%
5
Bench Press (Barbell)
1
AMRAP
70%
6
Hanging Leg Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
6-10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
4
T-Bar Row
1
AMRAP
70%
5
Romanian Deadlift (Barbell)
1
AMRAP
70%
6
Leg Press
1
AMRAP
70%
7
Cable Crunch
1
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 9.5
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Back Extension
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
6
Standing Calf Raise
3
8-12 reps
RPE 9.5
7
Goblet Squat
1
AMRAP
70%
8
Dip (Bodyweight)
1
AMRAP
RPE 10
9
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
10
Hanging Leg Raise
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Row (Cable)
3 Sets
6-10 Reps
@9.5
2
Lat Pulldown
3 Sets
6-10 Reps
@9.5
3
Kelso Shrug
3 Sets
6-10 Reps
@9.5
4
Bench Press (Dumbbell)
1 Set
AMRAP
70%
5
Pendulum Squat
1 Set
AMRAP
70%
6
Nordic Curl
1 Set
AMRAP
@10
7
Cable Crunch
1 Set
AMRAP
70%
Day 3
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@9.5
2
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
@9.5
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
@9.5
4
T-Bar Row
1 Set
AMRAP
70%
5
Romanian Deadlift (Barbell)
1 Set
AMRAP
70%
6
Leg Press
1 Set
AMRAP
70%
7
Cable Crunch
1 Set
AMRAP
70%
Day 4
1
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9.5
2
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9.5
3
Back Extension
3 Sets
8-12 Reps
@9.5
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@9.5
6
Standing Calf Raise
3 Sets
8-12 Reps
@9.5
7
Goblet Squat
1 Set
AMRAP
70%
8
Dip (Bodyweight)
1 Set
AMRAP
@10
9
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
10
Hanging Leg Raise
1 Set
AMRAP
@10
Day 2
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Hamstring Curl
3 Sets
6-10 Reps
@9.5
3
Leg Extension
3 Sets
6-10 Reps
@9.5
4
Bent Over Row (Dumbbell)
2 Sets
AMRAP
70%
5
Bench Press (Barbell)
1 Set
AMRAP
70%
6
Hanging Leg Raise
1 Set
AMRAP
@10