logo
BoostcampPNG

Full Body Building

by M
1 athletes joined

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
    Jun 18, 2025 09:00

Summary

Transform your physique with the Full Body Building program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of push and pull workouts, focusing on progressive overload to maximize muscle growth. Each session is meticulously crafted to target all major muscle groups, ensuring a well-rounded development. Get ready to build strength, enhance your physique, and elevate your fitness game!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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