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Kek

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Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 05, 2025 11:40
  • Last Edited
    Aug 12, 2025 12:21

Summary

Unlock your strength potential with the Kek program, an 18-week journey designed for those ready to elevate their training. Committing just four days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on compound movements and isolation exercises to build muscle and enhance endurance. Each session is structured to maximize your gains with a variety of equipment, ensuring a comprehensive approach to fitness. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Biceps
10.4%
Chest
10.1%
Triceps
9.6%
Lats
8.7%
Front Delts
8.4%
Hamstrings
6.5%
Forearms
5.6%
Quadriceps
5.6%
Middle Delts
5.3%
Abs
5.1%
Glutes
3.4%
Rear Delts
3.1%
Calves
2.8%
Lower Back
2.2%
Adductors
0.6%
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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
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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 Row
1 Set
AMRAP
-
5
Preacher Curl (Barbell)
1 Set
AMRAP
-
6
Lateral Raise (Cable)
1 Set
AMRAP
-
7
Face Pull
1 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 Extension
2 Sets
AMRAP
-
3
Leg Curl
2 Sets
AMRAP
-
4
Stiff Leg Deadlift
1 Set
AMRAP
-
5
Standing Calf Raise
1 Set
AMRAP
-
6
Wrist Curls
2 Sets
AMRAP
-
7
Oblique Crunch
2 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 Row
1 Set
AMRAP
-
5
Barbell Row
1 Set
AMRAP
-
6
Preacher Curl (Barbell)
1 Set
AMRAP
-
7
Lateral Raise (Cable)
1 Set
AMRAP
-
8
Face Pull
1 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 Row
1 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 Extension
1 Set
AMRAP
-
10
Leg Curl
1 Set
AMRAP
-
11
Back Extension
1 Set
AMRAP
-
12
Standing Calf Raise
1 Set
AMRAP
-
13
Abs Crunch (Weighted)
1 Set
AMRAP
-
14
Wrist Curls
1 Set
AMRAP
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 17, Man
25 days ago
3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Very good