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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 12, 2025 12:07

Summary

Unleash your potential with the Swan Strength program, a comprehensive 12-week journey designed to sculpt and strengthen your entire body. Committing to seven days a week, you'll engage in targeted workouts focusing on push, pull, and leg days, ensuring balanced muscle development. Each session incorporates a variety of exercises, from barbell bench presses to cable tricep extensions, all tailored to challenge your limits and enhance your strength. Get ready to transform your physique and elevate your fitness game!
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