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BoostcampPNG

Swan Strength 🦢

by William S.
1 athletes joined

Program Description

To get big 🦢

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 07, 2025 02:41
  • Last Edited
    Oct 07, 2025 07:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Biceps
10.4%
Upper Back
10.2%
Front Delts
8.4%
Lats
8.1%
Hamstrings
8%
Chest
7.7%
Quadriceps
6.3%
Middle Delts
5.7%
Glutes
4.8%
Calves
4.5%
Rear Delts
3.6%
Abs
2.7%
Adductors
2.1%
Lower Back
1.8%
Stretching
1.5%
Forearms
1.4%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
3
Chest Fly (Cable)
1
6-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Cross Cable Tricep Extension
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
T-Bar Row
2
AMRAP
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 10
5
Bicep Curl (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Decline Ab Crunch (Matrix Bench)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-8 reps
8-10 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
2
AMRAP
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Seated Hamstring Curl
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Arnold Press
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
AMRAP
RPE 10
2
Decline Ab Crunch (Matrix Bench)
2
AMRAP
RPE 10
3
Cable Oblique Twist
3
AMRAP
RPE 10
4
90/90 Hip Flow
2
10 reps
-
5
Couch Stretch
2
0.5 mins
-
6
Figure 4 Stretch
2
0.5 mins
-
7
Wall Slides
2
10 reps
-
8
Stationary Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 10
2
Pec Deck (Machine)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
5
Seated Row (Cable)
2
AMRAP
RPE 10
6
T-Bar Row
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
3
Rear Delt Fly (Cable)
2
AMRAP
RPE 10
4
Tricep Rope Push Down (Cable)
2
AMRAP
RPE 10
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
7
Preacher Curl (EZ Bar)
2
AMRAP
RPE 10
8
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
3
Seated Hamstring Curl
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
AMRAP
RPE 10
5
Back Extension (Machine)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-12 Reps
@10
3
Chest Fly (Cable)
1 Set
6-12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
6
Cross Cable Tricep Extension
2 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
T-Bar Row
2 Sets
AMRAP
@10
3
Single Arm Row (Cable)
2 Sets
AMRAP
@10
4
Single Arm Rear Delt Cable Fly
2 Sets
AMRAP
@10
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
@10
6
Hammer Curl (Cable)
1 Set
AMRAP
@10
7
Decline Ab Crunch (Matrix Bench)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
5-8 Reps
8-10 Reps
@10
@10
2
Leg Press (45 Degrees)
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
AMRAP
@10
4
Seated Hamstring Curl
3 Sets
AMRAP
@10
5
Seated Calf Raise
3 Sets
AMRAP
@10
6
Arnold Press
2 Sets
AMRAP
@10
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Cable Crunch
2 Sets
AMRAP
@10
2
Decline Ab Crunch (Matrix Bench)
2 Sets
AMRAP
@10
3
Cable Oblique Twist
3 Sets
AMRAP
@10
4
90/90 Hip Flow
2 Sets
10 Reps
-
5
Couch Stretch
2 Sets
0.5 mins
-
6
Figure 4 Stretch
2 Sets
0.5 mins
-
7
Wall Slides
2 Sets
10 Reps
-
8
Stationary Bike
1 Set
30 mins
-
Day 5
1
Chest Press (Machine)
2 Sets
AMRAP
@10
2
Pec Deck (Machine)
2 Sets
AMRAP
@10
3
Dip (Bodyweight)
2 Sets
AMRAP
@10
4
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
5
Seated Row (Cable)
2 Sets
AMRAP
@10
6
T-Bar Row
2 Sets
AMRAP
@10
Day 6
1
Behind-The-Neck Press (Smith Machine)
2 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
3
Rear Delt Fly (Cable)
2 Sets
AMRAP
@10
4
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
@10
6
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
7
Preacher Curl (EZ Bar)
2 Sets
AMRAP
@10
8
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 7
1
Hack Squat
2 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
2 Sets
AMRAP
@10
3
Seated Hamstring Curl
2 Sets
AMRAP
@10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@10
5
Back Extension (Machine)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
AMRAP
@10