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Torso/limbs 4x hypertrophy

by Andrew A.

Program Description

Intermediate training program for hypertrophy and decent strength. 4 times a week with 2 times muscle frequency weekly pro muscle group. Feel free to change exercise if you don't like one. Best to do when bulking.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 05, 2025 12:24
  • Last Edited
    Jul 10, 2025 01:22

Summary

Unleash your potential with the Torso/Limbs 4x Hypertrophy program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in targeted exercises like the Bench Press, Lat Pulldown, and Incline Dumbbell Press, focusing on maximizing muscle growth across your upper body and limbs. Each workout is carefully structured to challenge your limits and promote hypertrophy, ensuring you build strength and size effectively. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Chest
11.1%
Biceps
10.7%
Lats
9.2%
Quadriceps
8.5%
Hamstrings
8.3%
Upper Back
8.3%
Front Delts
6.9%
Glutes
5.6%
Middle Delts
4.9%
Calves
4.1%
Abs
3.1%
Forearms
1.6%
Lower Back
1.6%
Rear Delts
0.8%
Adductors
0.7%
Abductors
0.3%
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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
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Dip (Weighted)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Meadow Row
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
8
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
15 reps
10 reps
RPE 7
RPE 9
5
Leg Curl
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
High Bar Squat (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
8
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Barbell Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
8
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
1
1
10 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Pendulum Squat
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
7
Leg Press
1
1
15 reps
15 reps
RPE 8
RPE 9
8
Walking Lunge (Dumbbell)
1
30 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7.5
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9.5
5
Dip (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Meadow Row
1 Set
1 Set
12 Reps
10 Reps
@8
@9
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@9
8
Standing Calf Raise
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8.5
2
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
12 Reps
10 Reps
@8
@8.5
3
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@8
@8.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@8.5
5
Chest Fly (Machine)
2 Sets
15 Reps
@8
6
Standing Pullover (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8.5
7
Lateral Raise (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
8
Standing Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@7
@8.5
Day 4
1
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
2
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@8
@8
@8.5
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
4
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
5
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
6
Pendulum Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8
@8.5
7
Leg Press
1 Set
1 Set
15 Reps
15 Reps
@8
@9
8
Walking Lunge (Dumbbell)
1 Set
30 Reps
@9
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@8.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
@7
@9
5
Leg Curl
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@8
@8.5
7
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
8
Hanging Leg Raise
2 Sets
AMRAP
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