Program Description
Dkdkkd
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 05, 2025 11:40
- Last EditedAug 08, 2025 04:26
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Cable)
1
AMRAP
-
7
Face Pull
1
AMRAP
-
8
Dip (Weighted)
1
AMRAP
-
9
Tricep Extension (Cable)
1
AMRAP
-
10
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Leg Extension
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Stiff Leg Deadlift
1
AMRAP
-
5
Standing Calf Raise
1
AMRAP
-
6
Wrist Curls
2
AMRAP
-
7
Oblique Crunch
2
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Barbell Row
1
AMRAP
-
6
Preacher Curl (Barbell)
1
AMRAP
-
7
Lateral Raise (Cable)
1
AMRAP
-
8
Face Pull
1
AMRAP
-
9
Dip (Weighted)
1
AMRAP
-
10
Tricep Extension (Cable)
1
AMRAP
-
11
Hammer Curl (Dumbbell)
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
AMRAP
-
2
Chest Fly (Cable)
1
AMRAP
-
3
Pull-Up (Weighted)
1
AMRAP
-
4
T-Bar Row
1
AMRAP
-
5
Preacher Curl (Barbell)
1
AMRAP
-
6
Lateral Raise (Machine)
1
AMRAP
-
7
Military Press (Barbell)
1
AMRAP
-
8
Tricep Extension (Cable)
1
AMRAP
-
9
Leg Extension
1
AMRAP
-
10
Leg Curl
1
AMRAP
-
11
Back Extension
1
AMRAP
-
12
Standing Calf Raise
1
AMRAP
-
13
Abs Crunch (Weighted)
1
AMRAP
-
14
Wrist Curls
1
AMRAP
-
Download App to Unlock
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)1 Set
AMRAP
-
2
Incline Bench Press (Dumbbell)1 Set
AMRAP
-
3
Pull-Up (Weighted)1 Set
AMRAP
-
4
T-Bar Row1 Set
AMRAP
-
5
Preacher Curl (Barbell)1 Set
AMRAP
-
6
Lateral Raise (Cable)1 Set
AMRAP
-
7
Face Pull1 Set
AMRAP
-
8
Dip (Weighted)1 Set
AMRAP
-
9
Tricep Extension (Cable)1 Set
AMRAP
-
10
Hammer Curl (Dumbbell)1 Set
AMRAP
-
Day 2
1
Squat (Barbell)1 Set
AMRAP
-
2
Leg Extension2 Sets
AMRAP
-
3
Leg Curl2 Sets
AMRAP
-
4
Stiff Leg Deadlift1 Set
AMRAP
-
5
Standing Calf Raise1 Set
AMRAP
-
6
Wrist Curls2 Sets
AMRAP
-
7
Oblique Crunch2 Sets
AMRAP
-
Day 3
1
Pec Deck (Machine)1 Set
AMRAP
-
2
Incline Bench Press (Dumbbell)1 Set
AMRAP
-
3
Pull-Up (Weighted)1 Set
AMRAP
-
4
T-Bar Row1 Set
AMRAP
-
5
Barbell Row1 Set
AMRAP
-
6
Preacher Curl (Barbell)1 Set
AMRAP
-
7
Lateral Raise (Cable)1 Set
AMRAP
-
8
Face Pull1 Set
AMRAP
-
9
Dip (Weighted)1 Set
AMRAP
-
10
Tricep Extension (Cable)1 Set
AMRAP
-
11
Hammer Curl (Dumbbell)1 Set
AMRAP
-
Day 4
1
Pec Deck (Machine)1 Set
AMRAP
-
2
Chest Fly (Cable)1 Set
AMRAP
-
3
Pull-Up (Weighted)1 Set
AMRAP
-
4
T-Bar Row1 Set
AMRAP
-
5
Preacher Curl (Barbell)1 Set
AMRAP
-
6
Lateral Raise (Machine)1 Set
AMRAP
-
7
Military Press (Barbell)1 Set
AMRAP
-
8
Tricep Extension (Cable)1 Set
AMRAP
-
9
Leg Extension1 Set
AMRAP
-
10
Leg Curl1 Set
AMRAP
-
11
Back Extension1 Set
AMRAP
-
12
Standing Calf Raise1 Set
AMRAP
-
13
Abs Crunch (Weighted)1 Set
AMRAP
-
14
Wrist Curls1 Set
AMRAP
-