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BoostcampPNG

The Full Body Forge

by Bhavin S.

Program Description

Unleash your potential with The Full Body Forge, an 18-week program designed to sculpt and strengthen your entire physique. Committing to five days a week, you’ll engage in a balanced mix of resistance training and functional movements that target all major muscle groups. This program emphasizes progressive overload, ensuring you build strength and endurance while enhancing your overall fitness. Get ready to forge a stronger, more resilient you!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 10, 2026 02:31
  • Last Edited
    Mar 10, 2026 02:32
Muscle Engagement
Front
Back
MuscleSet
Abs
12.7%
Middle Delts
10.6%
Triceps
10.6%
Upper Back
10.6%
Quadriceps
8.5%
Glutes
8.5%
Hamstrings
8.5%
Front Delts
8.5%
Lats
6.4%
Adductors
4.2%
Rear Delts
4.2%
Biceps
3.2%
Forearms
2.1%
Cardio
1.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Low Incline Bench Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
1B
Squat (Bodyweight)
1
AMRAP
RPE 10
2A
Seated Narrow-Grip Row
1
2
12 reps
RPE 10
RPE 10
2B
Squat (Bodyweight)
1
AMRAP
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
2
12 reps
RPE 10
RPE 10
3B
Squat (Bodyweight)
1
AMRAP
RPE 10
4A
Wide Grip Lat Pulldown
1
2
12 reps
RPE 10
RPE 10
4B
Squat (Bodyweight)
1
AMRAP
RPE 10
5A
Lateral Raise (Cable)
2
15 reps
RPE 8
5B
Rope Bicep Curl
2
15 reps
RPE 8
6A
Face Pull
2
15 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7A
Suitcase Carry
2
0.5 mins
RPE 8
7B
Plank
2
1 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
1B
Squat (Bodyweight)
1 Set
AMRAP
@10
2A
Seated Narrow-Grip Row
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
2B
Squat (Bodyweight)
1 Set
AMRAP
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
3B
Squat (Bodyweight)
1 Set
AMRAP
@10
4A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
4B
Squat (Bodyweight)
1 Set
AMRAP
@10
5A
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
5B
Rope Bicep Curl
1 Set
1 Set
15 Reps
15 Reps
@8
@8
6A
Face Pull
1 Set
1 Set
15 Reps
15 Reps
@8
@8
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
7A
Suitcase Carry
1 Set
1 Set
0.5 mins
0.5 mins
@8
@8
7B
Plank
1 Set
1 Set
1 mins
1 mins
@8
@8
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
1B
Squat (Bodyweight)
1 Set
AMRAP
@10
2A
Seated Narrow-Grip Row
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
2B
Squat (Bodyweight)
1 Set
AMRAP
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
3B
Squat (Bodyweight)
1 Set
AMRAP
@10
4A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
4B
Squat (Bodyweight)
1 Set
AMRAP
@10
5A
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
5B
Rope Bicep Curl
1 Set
1 Set
15 Reps
15 Reps
@8
@8
6A
Face Pull
1 Set
1 Set
15 Reps
15 Reps
@8
@8
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
7A
Suitcase Carry
1 Set
1 Set
0.5 mins
0.5 mins
@8
@8
7B
Plank
1 Set
1 Set
1 mins
1 mins
@8
@8
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1A
Low Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
1B
Squat (Bodyweight)
1 Set
AMRAP
@10
2A
Seated Narrow-Grip Row
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
2B
Squat (Bodyweight)
1 Set
AMRAP
@10
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
3B
Squat (Bodyweight)
1 Set
AMRAP
@10
4A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
@10
@10
@10
4B
Squat (Bodyweight)
1 Set
AMRAP
@10
5A
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
5B
Rope Bicep Curl
1 Set
1 Set
15 Reps
15 Reps
@8
@8
6A
Face Pull
1 Set
1 Set
15 Reps
15 Reps
@8
@8
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
7A
Suitcase Carry
1 Set
1 Set
0.5 mins
0.5 mins
@8
@8
7B
Plank
1 Set
1 Set
1 mins
1 mins
@8
@8