Program Description
Build muscle, 2 days on one day off.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedApr 08, 2025 09:24
- Last EditedApr 08, 2025 10:03
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 10
1B
Seated Hammer Curl
2
10-15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Meadows Curl
2
8-12 reps
RPE 10
3A
Push Up (Weighted)
2
5-8 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
7-15 reps
RPE 10
2A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
2B
Lu Raise
2
10-15 reps
RPE 10
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 10
3B
Skier
2
10-15 reps
RPE 10
4
Forearm Work
4
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
8-15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 10
3
Lunge (Dumbbell)
2
10-20 reps
RPE 10
4A
Ab Wheel
2
8-12 reps
RPE 10
4B
Neck Work
1
5 mins
RPE 10
4C
Calf Raise (Bodyweight)
1
50-100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
7-12 reps
RPE 10
1B
Pinwheel Curl
2
5-8 reps
RPE 10
2A
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
8-12 reps
RPE 10
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4A
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
4B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
1B
Band Pull Apart
2
10-15 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Kelso Shrug
2
8-12 reps
RPE 10
3A
Decline Sit Up (Bodyweight)
2
10-15 reps
RPE 10
3B
Lu Raise
2
10-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
4B
Forearm Work
3
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-20 reps
RPE 10
3
Neck Work
1
5-10 mins
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Standing Calf Raise
1
50-100 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Dumbbell)2 Sets
5-8 Reps
@10
1B
Seated Hammer Curl2 Sets
10-15 Reps
@10
2A
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@10
2B
Meadows Curl2 Sets
8-12 Reps
@10
3A
Push Up (Weighted)2 Sets
5-8 Reps
@10
3B
Decline Sit Up (Weighted)2 Sets
8-12 Reps
@10
4
French Press3 Sets
8-12 Reps
@10
5
Skull Crusher (Dumbbell)2 Sets
8-12 Reps
@10
Day 2
1A
Chin-Up (Bodyweight)3 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)2 Sets
7-15 Reps
@10
2A
Chest Supported Row (Dumbbell)1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
2B
Lu Raise2 Sets
10-15 Reps
@10
3A
Pullover (Dumbbell)2 Sets
10-12 Reps
@10
3B
Skier2 Sets
10-15 Reps
@10
4
Forearm Work 4 Sets
20-30 Reps
@10
Day 3
1
Split Squat (Dumbbell)2 Sets
8-15 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)2 Sets
8-12 Reps
@10
3
Lunge (Dumbbell)2 Sets
10-20 Reps
@10
4A
Ab Wheel2 Sets
8-12 Reps
@10
4B
Neck Work1 Set
5 mins
@10
4C
Calf Raise (Bodyweight)1 Set
50-100 Reps
@10
Day 4
1A
Incline Bench Press (Dumbbell)2 Sets
7-12 Reps
@10
1B
Pinwheel Curl2 Sets
5-8 Reps
@10
2A
Bench Press (Dumbbell)2 Sets
8-12 Reps
@10
2B
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
@10
3A
Seated Shoulder Press (Dumbbell)1 Set
1 Set
5-8 Reps
8-12 Reps
@10
@10
3B
Reverse Bicep Curl (EZ Bar)2 Sets
10-15 Reps
@10
4A
Overhead Extension (EZ Bar)2 Sets
10-15 Reps
@10
4B
Overhead Extension (Dumbbell)2 Sets
10-15 Reps
@10
Day 5
1A
Chest Supported Row (Dumbbell)1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
1B
Band Pull Apart2 Sets
10-15 Reps
@10
2A
Pull-Up (Bodyweight)2 Sets
AMRAP
@10
2B
Kelso Shrug2 Sets
8-12 Reps
@10
3A
Decline Sit Up (Bodyweight)2 Sets
10-15 Reps
@10
3B
Lu Raise2 Sets
10-15 Reps
@10
4A
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@10
4B
Forearm Work 3 Sets
20-30 Reps
@10
Day 6
1
Romanian Deadlift (Dumbbell)2 Sets
8-12 Reps
@10
2
Walking Lunge (Dumbbell)2 Sets
8-20 Reps
@10
3
Neck Work1 Set
5-10 mins
@10
4
Hanging Leg Raise2 Sets
AMRAP
@10
5
Standing Calf Raise1 Set
50-100 Reps
@10