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Hypertrophy + Calisthenics

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Program Description

This program is designed to help you with calisthenics, increase your strength, and achieve hypertrophy. This means you will get: 1. Stronger. 2. Larger. 3. More agile. The program is structured in 3 mesocycles. First builds volume, second increases load, and the third keeps the intensity - however, for the third mesocycle, you should also target weak areas (if you have any).

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2025 08:52
  • Last Edited
    Nov 12, 2025 12:44
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.1%
Lats
13.9%
Biceps
12.2%
Triceps
11.3%
Abs
9.2%
Chest
6.7%
Front Delts
6.3%
Middle Delts
5.6%
Quadriceps
4.7%
Glutes
3.8%
Rear Delts
2.8%
Hamstrings
2.8%
Adductors
1.9%
Forearms
1.6%
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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
Push Up (Weighted)
3
10-15 reps
RPE 7
2
Overhead Press (Dumbbell)
3
10-15 reps
RPE 7
3
Pull-Up (Weighted)
3
5-10 reps
RPE 7
4
Dip (Weighted)
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
10-15 reps
RPE 7
2
Overhead Press (Dumbbell)
3
10-15 reps
RPE 7
3
Pull-Up (Weighted)
3
5-10 reps
RPE 7
4
Dip (Weighted)
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
10-15 reps
RPE 7
2
Overhead Press (Dumbbell)
3
10-15 reps
RPE 7
3
Pull-Up (Weighted)
3
5-10 reps
RPE 7
4
Dip (Weighted)
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
10-15 reps
RPE 7
2
Overhead Press (Dumbbell)
3
10-15 reps
RPE 7
3
Pull-Up (Weighted)
3
5-10 reps
RPE 7
4
Dip (Weighted)
3
10-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Floor Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Floor Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Floor Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Floor Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Floor Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Floor Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Floor Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
2
1
5-10 reps
5-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Floor Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
-
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4-5 reps
4-5 reps
RPE 9
RPE 9.5
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4-5 reps
4-5 reps
RPE 9
RPE 9.5
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4-5 reps
4-5 reps
RPE 9
RPE 9.5
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
4-5 reps
4-5 reps
RPE 9
RPE 9.5
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dumbbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
3
AMRAP
RPE 10
5
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 10
2
Chin-Up (Bodyweight)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Hanging Leg Raise
3
10 reps
-
3
Overhead Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 7.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Hanging Leg Raise
3
10 reps
-
3
Overhead Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 7.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Hanging Leg Raise
3
10 reps
-
3
Overhead Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 7.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Hanging Leg Raise
3
10 reps
-
3
Overhead Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 7.5
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-12 reps
-
2
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-12 reps
-
2
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-12 reps
-
2
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-12 reps
-
2
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-12 reps
-
2
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-12 reps
-
2
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-12 reps
-
2
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Ab Wheel
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-12 reps
-
2
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Dumbbell)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Ab Wheel
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
2
Inverted Row
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
2
Inverted Row
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
2
Inverted Row
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
2
Inverted Row
3
15 reps
-
3
Hammer Curl (Dumbbell)
3
15 reps
-
4
Incline Curl (Dumbbell)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
Inverted Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
Inverted Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
Inverted Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
Inverted Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
Inverted Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
Inverted Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
Inverted Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
Inverted Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up (Weighted)
3 Sets
10-15 Reps
@7
2
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@7
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
@7
4
Dip (Weighted)
3 Sets
10-15 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
4-5 Reps
4-5 Reps
@9
@9.5
2
Dumbbell Row
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7.5
@8
3
Dip (Weighted)
3 Sets
10 Reps
@7
4
Shrug (Dumbbell)
3 Sets
AMRAP
@10
5
Hammer Curl (Dumbbell)
1 Set
AMRAP
@10
Day 5
1
Ab Wheel
3 Sets
8 Reps
-
2
Hanging Leg Raise
3 Sets
10 Reps
-
3
Overhead Tricep Extension (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@9
5
Ab Wheel
1 Set
AMRAP
-
Day 6
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@9
2
Inverted Row
3 Sets
15 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Squat (Bodyweight)
3 Sets
AMRAP
-
2
Chin-Up (Bodyweight)
2 Sets
5 Reps
-
Day 4
1
Squat (Bodyweight)
3 Sets
AMRAP
@10
2
Chin-Up (Bodyweight)
2 Sets
5 Reps
-