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PPL 2 on 1 off

by Anonymous

Program Description

Build muscle, 2 days on one day off.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 08, 2025 09:24
  • Last Edited
    Jun 18, 2025 11:09

Summary

Transform your physique with the PPL 2 on 1 off program, a comprehensive 18-week journey designed for dedicated lifters. This 6-day-a-week regimen combines push, pull, and leg workouts, utilizing supersets to maximize efficiency and intensity. With a focus on both strength and hypertrophy, you'll target all major muscle groups using minimal equipment, making it perfect for home workouts. Get ready to push your limits and achieve the results you’ve always wanted!
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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
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 Curl
2 Sets
10-15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
2B
Meadows Curl
2 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 Press
3 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 Raise
2 Sets
10-15 Reps
@10
3A
Pullover (Dumbbell)
2 Sets
10-12 Reps
@10
3B
Skier
2 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 Wheel
2 Sets
8-12 Reps
@10
4B
Neck Work
1 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 Curl
2 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 Apart
2 Sets
10-15 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Kelso Shrug
2 Sets
8-12 Reps
@10
3A
Decline Sit Up (Bodyweight)
2 Sets
10-15 Reps
@10
3B
Lu Raise
2 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 Work
1 Set
5-10 mins
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Standing Calf Raise
1 Set
50-100 Reps
@10