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BoostcampPNG

Enzo PPLx2

by Antonin M.
1 athletes joined

Program Description

UwU

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2024 09:21
  • Last Edited
    Jun 17, 2025 01:30
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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
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Flat Chest Press
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@9.5
2
High Incline Press
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9.5
3
Pec Fly (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
2
Lat Pulldown (Single Arm)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9.5
3
Sternum Row
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
5B
Wrist Curls
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Leg Extension
2 Sets
10-12 Reps
@10
5
Hip Abductor (Machine)
2 Sets
20-30 Reps
@10
6
Hip Adductor (Machine)
2 Sets
12-15 Reps
@10
7
Standing Calf Raise
2 Sets
20-30 Reps
@10
Day 4
1
Overhead Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@9.5
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
3
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
4
Chest Press (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5
Skull Crusher (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
Day 5
1
Bent Over Row (Barbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
2
Bent Over Row (Dumbbell)
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@10
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
4
Incline Curl (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
5A
Standing Pullover (Cable)
1 Set
AMRAP
@10
5B
Face Pull
1 Set
AMRAP
@10
Day 6
1
Seated Hamstring Curl
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Step-Up (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
3
Single Leg Press
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4
Hip Abductor (Machine)
2 Sets
20-30 Reps
@10
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
@10
6
Standing Calf Raise
2 Sets
20-30 Reps
@10